CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Bike/Ski
20/20 sec Front Rack Opener
5 Full Grip Front Squat
5 Tall Clean
5 Dive Bombers
STRENGTH
Hang Clean & Push Jerk
On the 2mins For 12mins
3x (Hang Clean + Push Jerk) building to 8RPE
*Start at 65% Hang Clean and build every 1-2 sets to 8RPE
METCON
Metcon (Time)
Rx
For time:
800m Run
30 Chest To Bar > Pull up > Jump pull up > ring row
600m Run
24 Chest To Bar
400m Run
18 Chest To Bar
200m Run
12 Chest To Bar
Cap 18mins
Rx+
For time:
800m Run
12 Bar Muscle Ups
600m Run
10 Bar Muscle Ups
400m Run
8 Bar Muscle Ups
200m Run
6 Bar Muscle Ups
Cap 18mins
Intent: To challenge CTB/BMU capacity at high heart rate. Strategisereps and sets to allow you to move continuously through the WOD. Scale to Pull Ups or reduce total reps each round to make the time cap.