Viribus CrossFit – CrossFit
Gymnastics
Pull-ups (Beginners to Advanced)
Metcon (Weight)
0-15 MINS :
3 Rounds
Run 500m
21 Heavy KB Swings
12 Bar Touching Burpees
*rest remainder of time
3 Rounds FOR QUALITY
15 KB Crusher Curls – must show control in movement
15 Barbell Skull Crushers – focus on keeping the elbows tight
60 Hollow Hold – feet must not touch the ground during the 60 seconds
