Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (1 Rep Max: Re-test) Metcon (Time) Every 4 mins x 4 Row 250m + 20 Swings Score is fastest and slowest round

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) OMEM for 30 mins 1. 15 Wall Ball 2. 12 KB Goblet Lunge 24/12kg 3. 10 TTB 4. 12 KB Push Press 24/12kg 5. 15/12 Cal Row

Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Clean Mid Thigh (3 Rep Max) Hang Power Clean Mid Thigh Front Rack Split Lunges (8 + 8 x 4) Front Rack Split Lunges Metcon (Time) 100 Double Unders Then 5 Rounds 12 Deadlifts 70/47.5kg 9 Hang Power Cleans Then 50 Double Unders

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (1 Rep Max. Re-test) Metcon (Time) For Time : 30 Wall ball Run 200m 30 Weighted lunges 40/30kg Run 200m 20 Wall Ball Run 200m 20 Lunges Run 200m 10 Wall Ball Run 200m 10 Lunges Run 200m

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ANGIES MEETS ANNIE Partner WOD for time. Break up the rounds of 200 as you like. 50 Double Unders per partner 200 Pullups 40 Double Unders per partner 200 Pushups 30 Double Unders per partner 200 Situps 20 Double Unders per partner 200 Squats 10 Double […]

Viribus CrossFit – CrossFit View Public Whiteboard Paused Snatch Deadlift + Hang Pull + 2 Hang Power Snatch (Find Heavy) Paused Snatch Deadlift + Hang Pull + 2 Hang Power Snatch Snatch Grip Strict Press (3 x 8) Snatch Grip Strict Press Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 30-20-10 Hamg Power Snatch […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5 RM – Retest) Metcon (2 Rounds for reps) 6 Min AMRAP 21 SDHP 40/30 12 TTB 4 Min Rest 6 Min AMRAP 30 Double Unders 15 Wall Ball Cleans

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 x 3 @92.5% plus) Gymnastics Ring Dips (Superset 3 x 5) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 8 Squat Cleans 50/35 8 Burpees 8 HSPU

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 6 Mins 8 Thrusters 40/30kg 40 Double Unders Rest 4 Mins AMRAP 6 Mins 20 KB Swings 10 Pull-Ups Rest 4 Mins AMRAP 6 Mins 12 SDHP40/30kg 12 Burpees

Viribus CrossFit – CrossFit View Public Whiteboard 2 Hang Power Cleans + Jerk (Find Heavy) 2 Hang Power Cleans + Jerk Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Hang Power Cleans 60/40kg 25 Double Unders