Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 45min time cap 100 squat 90 DU 80 sit up 70 Russian twist 10/5 60 KB swings 24/16 50 Box Jumps 40 push up 30 Wall Ball 9/6 20 Burpees 400m run

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (10X1) Every Other Minute for 20 mins (10 sets) 1 Snatch starting @ 75% and climbing Metcon (AMRAP – Rounds) Every 3 Mins 200m row 10 Push Press 60/40kg

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (Push Press – 15 mins to find a heavy 5) Metcon (Time) 4 Rounds FT 15 chest to bar 30 Air Squats Run 400m

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 4×5 @ 82.5%) Superset with weighted ring dips 4×5 Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 30 DB Snatch 24/16 50 Double Unders

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 28 Min AMRAP 10 TTB 15 Power Cleans 60/40kg 20 Box Jumps Run 400m

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 2: 0-5 Mins AMRAP of the following complex: Clean + Hang Power Clean + STO 80/55kg 5-10 Mins Rest Metcon (AMRAP – Rounds) 10-28 mins each pair alternating movements for 6 rounds: 1. 12 Deficit HSPU 2. 27 Wall […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 4×5 @ 82.5%) Superset upper body pull- KB bent over rows Metcon (AMRAP – Rounds) At 0.00 3 rounds 7 Burpee’s 15 Wall Ball At 5.00 3 rounds 7 Burpee’s 15 Wall Ball At 10.00 3 rounds 7 Burpee’s 15 Wall Ball

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) FILTHY FIFTY For Time 50 Box Jumps 50 Jumping Pull-Ups 50 KB Swings 24/16 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 30/20 kg 50 Supermen 50 Wall Balls 9/7 50 Burpees 50 Double-Unders

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Snatch High Pull + Low Hang Snatch- 15 min find heavy Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 18 KB Snatch 24/16 15 KB Swings 9 TTB Metcon (Time) PRE-GOING OUT WOD- 5PM COURTESY OF COACH ASH 1RFT 800m run 2 rounds 8 KB […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 28 Min AMRAP 30 Power Snatch 50/35Kg 20 Thrusters 10 Sync Burpee’s Run 400m