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 2mins for 12mins
2 Hang Snatch)

*Start at 65% and if moving well build to a moderate load (72-82%) for the final 3 sets. We will look to increase each week on our final 3 sets


Sprint Chipper (Time)


For time:

40 Bar Facing Burpees

40 Power Snatch 40/30kg

40/30 Cal Bike/Row/Ski

Cap 12mins


For time:

50 Bar Facing Burpees

50 Power Snatch 40/30kg

50/40 Cal Bike/Row/Ski

Cap 12mins

Intent: “Sprint” chipper event. Designed to stimulate high heart rate and challenge you to try and hold a high power output over approx. 6-9min