CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 Rounds

6 ATG Split Squats Per Side

20/20sec Per Side Front Rack opener

10 W-Vs


Split Jerk (Weight)

Every 2 mins for 6 mins @ light

Push Press with pause at top of press
Push Jerk with pause in bottom of dip
Split Jerk with pause in receiving


Every 2 mins for 8 mins
3 Split Jerk

*Use the first part as a primer for your split jerk. Aim for your final 3 sets of the second part to be @80-85% estimated current 1RM.


Let’s Get Lateral (AMRAP – Reps)

25min rolling clock

AMRAP 7min

12/9cal Ski or 12/9cal Echo Bike

10 Box Jump Overs with step down 24/20inch

Rest 2min

AMRAP 7min

15/12cal Row

10 Lateral Burpees over the Rower

Rest 2min

AMRAP 7min

200m Run

15Wall Balls 20/14lbs *

*Rx+ – heavier wall ball for 12 reps
Intent: Aerobic, mixed modal conditioning. Goal would be to transition quickly between components and hold a smooth unbroken pace