Viribus CrossFit – CrossFit
Metcon (No Measure)
VIRIBUS CROSSFIT IN-HOUSE COMPETITION WORKOUTS
MALE/FEMALE BEGINNER
18 MIN AMRAP
6 Burpees
9 Deadlifts 50/30kg
12 OH Plate Lunges 10/5kg
MALE/FEMALE INTERMEDIATE
20 MIN AMRAP
12 Box Jumps 24/20
10 TTB
8 Power Cleans 40/30kg
MALE RX
30 MIN TIME CAP
18,15,12,9,6,
Snatch 42.5kg
Box Jumps 24
Pull ups
7 Burpees after each round
Team of 3 Category
AMRAP – 15 MINUTES
15 Goblet Squats
12 Abmat Sit ups
9 Push Ups
6 Thrusters 45/30kg
6 Sync Burpees
*One Partner doing each movement at a time – alternate. One Partner holding plank the whole time(can alternate) if person breaks plank working Partner must stop until plank is resumed*
