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 67-72% Hang Clean and build every 1-2 sets to a heavy triple.


Metcon (No Measure)

AMRAP 15mins

4 rounds

10 Hand Stand Push Ups

12 Toes To Bar

200m Run


Max rounds in remaining time

5 Deficit HSPU 2-3inch deficit

6 Bar Muscle Ups (Jumping/Banded BMU)

Intent: Is to transition from lower skill to higher skill gymnastics in a workout. This seems to be a common trend in CrossFit Hq programming. Approach the first 4 rounds at a quick but smart pace that won’t effect your ability to perform the following couplet.