CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike

Move to Movement Specific Warm Up

Empty Barbell Deadlift Technique

*Super set first 2x Warm Up sets with

12/12 Fire Hydrants/ Banded Clam Steps


Deadlift (In a 16min Window Complete following


Reset Deadlift
2×5@80% of last week’s load

*Lower to the ground with control and ideal position before reseting and lifting again. No “drop from top”


Metcon (AMRAP – Rounds and Reps)


AMRAP 10min

8 Power Clean @40/30kg

7 FrontSquats

6 Lateral Burpees


AMRAP 10min

8 Power Snatch @40/30kg

7 Overhead Squats

6 Ring Muscle Ups > 12 Chest To Bar