CrossFit Geo – XFIT


2 Rounds For Quality

200m Run/Row/Bike/Ski

5 Dive Bombers

10 W-Vs

5 Strict Press in Push Jerk recieving position (pause top and bottom)


Jerk (On the 2min for 10min

3 TnG Push Press + 1 Push Jerk

*Start at 6-7RPE and build up to heavy on this complex
Take from rack. Reset between last push press and Push Jerk, rather than TnG.)


Metcon (Time)

Every 4mins for 28mins (7 rounds)

200m Run

20/16cal Bike/Row/Ski

10 Burpee Pull-ups

*3min cap each round


High intensity conditioning intervals. This workout is designed to challenge your ability to work at a high heart rate and repeatedly recover between intervals.

Get a feel for the pace over the first 1-2 rounds, then try to hold the fastest maintainable split times possible. Expect incomplete recovery between sets.

Score is slowest round