CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

30sec Per/side Shoulder Stretch

Move to Movement Specific Warm Up

Empty Barbell set of First Complex


Clean & Jerk Series (Weight)

Clean and Jerk Series
20min rolling clock

On the 2min for 6min
2x (Hang Power Clean + Push Jerk)

On the 2min for 6min
2 Power Clean + 1 Push Jerk + 1 Split Jerk

On the 2min for 8min
1 Clean + Split Jerk
Build from 75% 1RM CJ to slightly heavier than last week


Metcon (AMRAP – Reps)

On the 4min for 20min

20/15cal Row/Bike/Ski

10 Burpee Box Jump Overs 24/20inch (advanced 30/20inch)

Max reps TTB till the 3min

Score is total TTB

Large Class: Stagger 2 groups by 2min
TTB Reps