CrossFit Geo – XFIT


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


Hang Clean & Push Jerk

On the 2mins For 12mins

3x (Hang Clean + Push Jerk) building to slightly heavier than last week

*Start at 65% – 70% Hang Clean and build every 1-2 sets to 8-8.5RPE


Metcon (No Measure)


AMRAP 17min

40 Double Unders

10 TTB

4 Wall Walk


AMRAP 17min

40 Double Unders

10 Unbroken TTB

25ft HS Walk

Intent: Goal is to move continuously over 17mins in this gymnastic biased triplet. Break reps and strategise where you rest to allow for your best score. Focus on finding your breathing rhythm/efficieny during these movements