Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Skill Class : Strict Pull Ups) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Bar Touching Burpees, 25 Double Unders Run 300m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (3 X 5) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Step ups with Bumper Plate 30/20kg (24/20″), 20 Single Arm Overhead lunges 24/16kg, Row 20/15 Cals
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) JOBS CHALLENGE 3 Rounds for Time with a partner 20 Burpees 15 Strict Pull-Ups 60 Jumping Lunges 25 Push-Ups 1,000 meter Row One partner works at a time.
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Heavy 3 then 3×2 @ 90%) Metcon (AMRAP – Rounds and Reps) 6 min amrap 15 Toes To Bar 15 Box jump overs rest 6 mins 6 min amrap 20 double unders 10 KB snatch 24/16KG
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) In an 8 min window Randy 75 power snatch 35/25kg into max Hand Stand Push Ups Rest 5 mins 8 min window run 1 mile into max alternating kb clean and jerk Rest 5 mins 8 min amrap 15kb swings 24/16kg 9 ring […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Heavy Single (Not Max)) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 Power Cleans 60/40kg 6 chest to bar pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Rack Reverse Lunge (4 X 12) Front Rack Reverse Lunge Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Burpee box jump overs. 20 wall ball 9/7KG
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Skill Class) Metcon (2 Rounds for reps) 5 min ladder 2,4,6,8,10…Deadlifts 80/60kg Rest 5 mins 5 Min Max Cal Row
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) DANIEL For Time 50 Pull-Ups 400 metre Run 21 Thrusters (45/30kg) 800 metre Run 21 Thrusters 400 metre Run 50 Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard 1/2 Kneel step up with knee drive 8+8 Superset with Single Arm KB Upright Row 10+10 30second Right Side Plank 30second Left Side Plank (For 20 Mins) 1/2 Kneel step up with knee drive 8+8 Superset with Single Arm KB Upright Row 10+10 30second Right Side Plank 30second […]