Viribus CrossFit – CrossFit
Metcon (Time)
D-DAY with KB
For Time (with a Partner)
Phase 1: “Overlord”
1944 meter Row
Phase 2: “Airborne Drop”
60 Pull-Ups
400 meter Run
Phase 3: “Omaha Beach”
6 X 30 Metre Over Head Lunges with Bumper plate 20/10kg
400 meter Run
Phase 4: “Utah Beach”
60 Push-Ups
400 meter Run
Phase 5: “Gold Beach”
60 Kettlebell Swings 24/16kg
400 meter Run
Phase 6: “Sword Beach”
60 Thrusters (40/30 Kg)
400 meter Run
Phase 7: “Juno Beach”
60 Man-on-Fire Burpees
400 meter Run
Each partner group will carry their kettlebell everywhere. The non-working partner will hold the kettlebell off the ground while the other partner works
