CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

3x Squat Flow

2x Inchworm

10 Dead Bugs

200m Run/Row/Ski/Bike

2 sets

5 Muscle Clean

5 Tall Clean

5 Front Squat

Move to Movement Specific Warm Up


Clean (Clean
1×2 @80% of last week’s load)


DELOAD Week Conditioning (Time)

For Total Time

4 Rounds

400m Run

4 Rope Climbs > 8-12 Strict Pull Ups/RR

2min rest

5 Rounds

15/12cal Echo Bike (Row/Ski)

10 Single DB Snatch @32.5/22.5kg

Cap 32mins

Large class scenario: Start half the class on part 2