Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD: 3 rounds 20 Overhead Squat 50/35kg 40 Chest to bar Pull-ups 60 Bar Facing Burpee’s 80 Cal Row

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4X4) Metcon (Time) Run 800m 50 Wall Ball 50 Ab Mat Sit-Ups Run 400m 40 Wall Ball 40 Ab Mat Sit-Ups Run 300m 30 Wall Ball 30 Ab Mat Sit-Ups Run 300m

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4 X 8) Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 Power Cleans 60/40kg 12 Single Arm KB Push Press (6+6)24/16kg

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics SKIN THE CAT Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Toes to Bar 50 Double Unders Row 300m/Run 400m (alternate rounds) 15 Box Jumps

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 4) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 KB Swings 24/16KG 30 Walking Lunges Run 300m

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) The Captain Marvel Run 1 Mile(In 10 Mins) 30 min AMRAP 25 Plyometric Push Ups 25 Box Jumps 25 Abmat situps 25 Air Squats

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 10 Min AMRAP 8 Strict Pull-ups 16 HSPU Row 32 Cals Rest 5 Mins 10 Min AMRAP 20 kB Hang Clusters 15 Burpee’s 10 Wallballs Rest 5 mins 10 Min Partner ABS (coaches choice)

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Heavy single) Metcon (AMRAP – Rounds and Reps) 6 Rounds 1 min work + 1 min rest 12 Wall Ball into max rep power snatch @ 50% of snatch weight

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) EMOM x 10 (working for longer than 45 seconds) Min 1: 8-10 Burpee Box Jump Overs Min 2: 20 Jumping lunges Min 3: 20 KB Swings (eye level)24/16kg Min 4: Rest

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1 ) 1 Heavy single Metcon (AMRAP – Rounds and Reps) 4 rounds Every 3:30 Row 250m 10 Shoulder to Overhead 50/30 kg