Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) LEGION 8 8 Rounds for time 8 Thrusters 35/25kg 8 chest 2 bar 8 clapping push ups 8 Power snatches 35/25kg 8 knees to elbow 8 Sumo Deadlift high pulls 35/25 8 Hspu’s 8 toes to bar Then 800 run Time Cap 40 min

Viribus CrossFit – CrossFit View Public Whiteboard Clean and Jerk (1×1) Power clean+ hang clean+jerk( work up to a heavy for the day) Metcon (AMRAP – Rounds) EMOM for 20 min 1. 15/12 Cal row 2. 12/14 Barbell step ups 15/20kg 3. 2/3 strict pull ups 4.45 hollow rocks 5. 12/14 SA KB Press 12/16kg

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds Run 300m 30 Wall Balls 9/7 Metcon (AMRAP – Reps) 10 min AMRAP Inpairs -switching every 30 sec Partner 1 KB lunges 24/16 Partner 2 holding plate 20/ 10 rest 5 min Metcon (Distance) 12 min max distance row Guys switch every 200m/ girls […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5 all at same weight) Superset 3×5 ring rows Metcon (Time) 21-18-15-12-9-6-3 Power Snatch 35/25kg Toes to Bar

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Paused Front Squat Paused Front Squat 3-3-3-3 (3 sec pause in the bottom) Metcon (Time) 5 rounds for time 50 double unders 15 Cleans 55/35kg

Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5) Reset after each rep- double overhand grip Superset Bench press 3×5 Metcon (AMRAP – Rounds and Reps) 10min ladder increasing by a factor of 3 in both movements 3KB swings 24/16 3 Ab Mat sit ups

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) For 20mins Pistols 6+6 ( 10+10 of box) Half kneeling filly press 10+10 KB Turkish Hinge Metcon (Time) Opem WOD 17.1 For Time 10 KB Snatch 24/16 15 Burpee Box Jumps 20 KB Snatch 24/16 15 Burpee Box Jumps 30 KB Snatch 24/16 15 Burpee […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Metcon (Time) 1 RFT 1000m row 120 Wall Balls 9/7 100 shoulder to overheads 50/35 80 alternating burpees 60 Font rack lounges 50/35 40 Wall Ball sit ups 20 Hspu Time Cap 45min

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch+Hang Snatch+ OH Squat (Find a heavy) Power Snatch+Hang Snatch+ OH Squat Metcon (AMRAP – Rounds and Reps) 4 rounds 3min AMRAP 6 Power Snatch 60/40 12 TTB 18 Air Squat 1min restaccumulate score

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Every 5.30×5 18 cal row KB Push Press 8+8 24/16 12 Wall Ball 9/7 8 Deadlift 80/50 5 Chest to bar