Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 rounds alternating AMRAP’s every 3 mins 3 Min AMRAP 12 Muscle Snatch 42.5/30kg 12 Bar Facing Burpee’s Partner 2 picks up where partner 1 left off rest 4 mins Metcon (AMRAP – Reps) 1 round 90 sec Max KB Step Ups […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Heavy 2) double overhand Metcon (Time) For time (20 min cap) Row 500m 33 Front Squats 42.5/30kg 30 Ab Mat SitUps 27 Front Squats 30 Ab Mat SitUps 21 Front Squats 30 Ab Mat SitUps 15 Front Squats 30 Ab Mat Sit-ups 9 Front Squats 30 […]

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Chest-To-Bar Pull-ups (Strict) Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 7 KB Swings 7 Box Jump Overs 7 C2B Pull-Ups/ Pull-Ups/Jumping Pull-Ups Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP Row 250/200m 10 TTB

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Hang Power Clean + Power Clean ) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Deadlifts 80/60kg 10 Burpees Run 300m

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat ( 4×4) Metcon (AMRAP – Rounds) Every 4 mins x 4 10 Front Rack Lunges 45/30kg 20 Wall Ball 30 Ab Mat Sit-ups

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘Tommy Mac’ 2 Rounds for time 12 Burpees 12 Thrusters 40/25kg 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead Squats

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Touch And Go 3. Find Challenging and Controlled 3) Metcon (AMRAP – Rounds and Reps) In 12 Mins 2 rounds 10 Power Snatch 40/25kg 10 Chest To Bar Pull-Ups Then 2 rounds 12 Power Snatch 12 Chest To Bar Pull-ups Then 2 Rounds 14 Power […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner AMRAP 35 Mins 50 Cal Row 40 Push Press 42.5/30kg 30 Front Squats 20 KB Snatch 24/16kg Run 400m

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 X 5) Metcon (AMRAP – Reps) Superset with 3 x Max Effort for quality Deficit Push-Up’s, push-ups or modified push-ups” Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Single Arm KB Strict Press 6+6 12 KB Step Ups (alternating) 20/12kg

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Skill Work) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Burpee Box Jump Overs 18/16 Cal Row Rest 5 Mins 10 Min AMRAP 30 Air Squats 20m Bear Crawl