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
STRENGTH
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
METCON
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