Viribus CrossFit – CrossFit
Metcon (Time)
FEMALE/MALE BEGINNER
2 Rounds for time of: (18 Min Timecap)
100 Single Unders
20 Over Head Squats 20/15kg
100 Single Unders
12 Knees To Chest
100 Single Unders
20 Overhead Squats
100 Single Unders
12 Knees To Chest
MALE/FEMALE INTERMEDIATE
21-18-15-12-9-6-3 Reps for time of:
Thrusters 30/25kg
Burpees Over The Bar
MALE RX
For time – 30 min time cap
“Power Clean Cindy”
5 Rounds of
5 x Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
10 Power Cleans 60kg
Team Of 3 Category
For Time
100 Wall Ball Shots 9/7kg
100 Sit Ups
200 Air Squats
100 Calorie Row
100 Kettlebell Swings 20/12kg
*One partner doing each movement at a time- alternate. One partner holds plank at all times*
