CrossFit Geo – XFIT


200m Run/Row/Bike/Ski

2 rounds

20 sec Dead Hang

5 Tall Muscle Clean

5 Strict Press

5 Full Grip Pause Front Squats

10 Oscillating Squat Jumps*

Clean and Jerk (Every 2mins for 12mins

1 Clean and Jerk
(last 3 sets @ 87-93%)

*Start at roughly 75-80% aiming for your final 3 reps to be between 90-95% of your 1RM. For a beginner lifter you may wish to complete 2 reps every 2mins at 7-8RPE focusing on technique.

Metcon (AMRAP – Rounds and Reps)


AMRAP 8min

10/7cal Echo Bike

12/10cal Row

3min Rest

AMRAP 8min

5 Wall Walks

10 Dual DB Farmers Step-ups 22.5/15kg 24/20inch

50 Double Unders

For a large class option split group into two and start on different AMRAPs. If you have limited erg options sub Row for Ski and Echo for 12/10 Bike Erg. Aim to hold a fast pace on ergs and transition quickly between.