CrossFit Geo – XFIT


2 Rounds

1-2min Bike/Row

4 Shinbox to forward lean

20 Per/Side Lat Stretch

4 Hang Muscle Snatch

4 Pause Overhead Squats


Hang Snatch (Every 2 mins for 12 mins

2 Hang Snatch)

*Start at 65% and if moving well build to a moderate load (70-80%) for the final 3 sets. We will look to increase each week on our final 3 sets


The Long Lunge (No Measure)

AMRAP 15mins

15/12 Cal Bike >20/16 Cal Row >200m Run

50ft Single Arm DB OH Walking Lunge 32.5/22.5kg

2/1 Legless Rope Climbs >12 Chest To Bar > Rig scaled options

Intent: Exposure to heavier Dumbbell and Legless Rope Climbs within a metcon setting. You may choose to go RX even though it will reduce the overall intensity, or if you want to focus on conditioning, you can go with 22.5/15kg