CrossFit Geo – XFIT

WARM UP

2 Rounds For Quality

200m Run/Row/Ski/Bike

1 Lunge Flow per side

5 High Hang Muscle Snatch with pause Overhead

20/20sec Pec/Shoulder Stretch

STRENGTH

Snatch Series (Weight)

Snatch EMOM 14mins

EMOM 4min
4 TnG Muscle Snatch

1min Rest

EMOM 4min
3 TnG Power Snatch

1min Rest

EMOM 4min
2 Power Snatch (No TnG)

*Start moderate and work up to mod-heavy on each EMOM

METCON

Metcon (Calories)

On the 5min for 20min

15 HSPU (90sec cap)

25 Wall Balls 10ft, 20/14lbs

Max cal Ski/Bike/Row till the 4min

Rest 1min

Notes:

HSPU reps should be doable in 1-2 sets each round. Scale as needed to make sure you have at least 1-2min on the Erg

Try and go unbroken on Wall Balls for at least the first 1-2 rounds

Score is total cals. Take note of cals after each interval.