Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP: 14 Wall Ball 7 Hang Power Snatch 40/25kg Rest 5 Mins 7 Min AMRAP: 35 Double Unders 7 HSPU Rest 5 Mins 7 Min AMRAP: 14 Down & Ups 7 Hang Power Cleans 50/35kg

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Every 90 seconds x 8 Doubles (Moderate Weight)) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 10 Sumo Deadlift High Pull 42.5/30KG 15 Air Squats 20 lateral bar hops

Viribus CrossFit – CrossFit View Public Whiteboard Front Rack Reverse Lunge (4 X 12) Front Rack Reverse Lunge Metcon (3 Rounds for reps) 0-3: mins max cal row. 3-5: rest. 5-8: 6 Toes To Bar 12 Wall Ball. 8-10: rest. 10-13: 10 KB Snatch 5 Burpee’s.

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Skill Class: Strict Hand Stand Push UP) Metcon (Time) 21-18-15-12-9-6-3 Sumo Deadlift High Pull & Push Jerk 35/25kg

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Doubles every 90 seconds x 8 (Moderate weight)) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Burpee Tuck Jumps, 15 Power Snatch 35/25kg

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner AMRAP : 40 Mins Buy in : 500m Run with Partner then AMRAP 31 Burpees 31 Jumping Lunges 31 Deadlift 40/25KG 31 Push Ups 31 Box Jumps 31 Hang Power Cleans 40/25KG 31 Air Squat 31 KB Swing 31 Shoulder to […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat – heavy 5 then 3 x 3 @90%) Back Squat – heavy 5 (No more than 90% of capability) then 3×3 @ 90% Metcon (Time) 5 Rounds For Time: 5 Back Squats @ 50%, 20 KB Goblet lunges 24/16kg, 20 jumping lunges, 20 […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD. 0-20 mins: 160 bar facing burpees remaining time max clean and jerk 40/25kg. 20-25 min Rest Metcon (Time) Partner WOD 25-45mins: 50 cal Row Run 500m, 40 cal row run 500m, 30 cal row run 500m, 20 cal row run 500m, 10 […]

Viribus CrossFit – CrossFit View Public Whiteboard Clean Deadlift + 3 Hang Power Clean. (Find a moderately challenging weight for the day.) Clean Deadlift + 3 Hang Power Clean. Metcon (Time) 4 Rounds for time (20 Min Cap) 15 Air Squats 12 Deadlifts 50/35kg 9 Hang Power Cleans Run 400m

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (Heavy 3 (Around 90% of capability) then 3×2 @ 90%) Metcon (Time) 3 rounds for time. 30 Wall Balls 9/7kg 20 Box Jumps 24/20″