Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 28 Min AMRAP 2 cleans 80/50kg 4 box jumps 8 HSPU 12 TTB

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (Push Press 5-5-5 ) Push Press 5-5-5 (linear progression all same weight) superset split stance KB row 3×10+10 Metcon (AMRAP – Reps) In 8 mins Row 60/50 cals, remainder of time max Thrusters 52.5/35kg

Viribus CrossFit – CrossFit View Public Whiteboard Paused Front Squat (3-3-3-3) Paused Front Squat 3-3-3-3 (3 sec pause in the bottom)Work at moderate weight Metcon (AMRAP – Rounds and Reps) 4 rounds 3 Min AMRAP 3 Burpee’s 6 Hang Power Clean 60/40kg 9 air squats

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP WITH A PARTNER(40 mins) 50 Burpees 400m Run 50 KB Swing 24/16kg 400m Run 50 Pull Ups 400m Run 50 Push Ups 400m Run Split workout between partners as needed. Run Together

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 7 oh Squats 7 Bar Over Burpees 7 Front Squats 7 Bar Over Burpees 7 SDHP 7 Bar Over Burpees Rest 5 Mins 3 Mins Max effort on Wallballs

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM 30 Mins 5 Rounds Min 1- 12 Push Press 52.5/35kg Min 2 -12 Box Jumps Min 3- 12 Sit ups Min 4 -12 Ttb Min 5 -12 Hang Power Cleans 52.5/35kg Min 6 Rest Rest 3 mins With a partner row 2912m

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) THE BATMAN For Time Buy-In: 100 Air Squats 50-40-30-20-10 Reps Box Jumps (24/30 in) Wall Ball Shots (9/7kg) Kettlebell Swings (24/16 kg) 300M Run Buy-Out: 4 Rounds of 5 Deadlifts (70% max)

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) BLANCHARD 4 Rounds for Time 800 meter Run 32 Jumping Air Squats 32 Lunges 32 Abmat Sit-Ups 32 Burpees

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time Partner Wod 100 Push Press 52.5/35kg 100 Box Jumps 100 Front Squat 100 T2B 100 Thrusters Every time partner change over both perform one synco Burpee

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘The Murph’ 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run