CrossFit Geo – XFIT

Warm Up

2 rounds

4 Spiderman Lunge with Thoracic Rotation

10 BB Romanian Deadlift

12 BB Reverse Lunge

20sec Hollow Hold

10 Kip Swi

Deadlift (In an 18min window, complete:
Warm up sets (6min)
Working sets (10min)
Pack up weights (2min))


3×8 @8.5-9RPE

*Use the same weight as last week for one extra rep per set.

*Final week of increasing reps.



AMRAP 13mins

6 rounds:


9 Power Snatch 40/30kg


Max rounds in remaining time

7 Burpee Over Bar

7 Overhead Squats 40/30kg


Today’s 13-minute AMRAP starts with 6 rounds of CTB and power snatches, followed by max rounds in the remaining time of burpee over bar and overhead squats.

Athletes should aim to be smooth through the first 6 rounds so they can maintain unbroken sets of overhead squats and move consistently through the back end.

For athletes with limited mobility, scale overhead squats to front squats.