CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1x Lunge Flow + Dive Bomber P/Side

2 Rounds

20/20sec Front Rack Stretch

5 Full Grip Front Squat

5 Tall Cleans

5 Hang Squat Clean with a pause in the receiving position.

Move to Movement Specific Warm Up

Warm up sets Hang Clean


E2MOM (No Measure)

2 Hang Power Clean + 1 Hang Clean

On the 2min for 10min

Start at 75% 1RM of Power Clean and build to heavy


Metcon (No Measure)

Round for round with a partner

5 sets each

16/12cal Bike / Row

10 Thrusters 40-60 / 30-40kg*

10-20* TTB

* Pick numbers/loads that you can stay unbroken on Thruster and no more than 2-3 quick sets on TTB

**3min cap per set