CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Muscle Clean + Strict Press

2 Power Clean + Push Press

2 Squat Clean + Pause Split Jerk


Clean and Jerk (*Start at 70% and build to mod-heavy. Aim to finish heavier than last week)

On the 2 min for 10min

2 Clean and Split Jerk


Deadlifts to Dead arms in 20 mins (AMRAP – Reps)

Rolling Clock 20mins

AMRAP 6min

10 Deadlifts @100/70kg

5 Wall Walks

2min Rest

AMRAP 6min

40 Double Unders

6 Single Dumbbell Hang Clean to Overhead @32.5/22.5kg

2min Rest

AMRAP 6min

50/35cal Row

Max distance KB Farmers Carry 32/24kg in remaining time

(25ft lengths. 1 length = 1 rep. Score does NOT include Row calories)

**(Rx+ 50ft HS Walk (5ft = 1 rep) instead of wall walks