CrossFit Geo – XFIT


200m Run/Row/Bike/Ski

2 rounds

12 Banded Good Mornings

5 Spiderman Lunge + Thoracic Rotation

30sec Lat Stretch per side against rig


Clean Series (Weight)

EMOM 16min
1. 1 Clean @ 75% 1RM
2. 1 Clean @ 80% 1RM
3. 1 Clean @ 85% 1RM
4. Rest

If moving well, can increase load during the rounds and go slightly above these percentages


Metcon (No Measure)


AMRAP 14mins

16 CTB or 10 Jumping BMU > scaled options

20 Power Clean 60/40kg

30 Bar Facing Burpees

40 Deadlifts 60/40kg

50 Air Squats


AMRAP 14mins

10/7 Ring Muscle Ups*

20 Power Clean 70/45kg

30 Bar Facing Burpees

40 Deadlifts 70/45kg

50 Air Squats

Notes: If you have Muscle Ups, but not any more than 5/3 when fresh, consider scaling the reps on the MU so you can get through them in no more than 2-3 sets. We want to be aiming to get through at least 1 full round and get into the second round.