Crossfit – Sat, Oct 5 HANDSTAND PUSH UP Handstand Push-ups (Max reps) 1-time exercise (AMRAP – Rounds) EMOM 9 Mins 1: 10 HSPU2:Plank 40s, 3: 60 single unders

Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups 1-time exercise (AMRAP – Rounds) EMOM 9 Mins 1: 10 HSPU 2:Plank 40s, 3: 60 single unders

Crossfit – Fri, Oct 4 SNATCH Snatch (Snatch Every 2 Mins x 7: 3 Position Snatch Mid Thigh, Below Knee & Floor) 1-time exercise (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Power Cleans 16/12kg30 AbMat Sit-Ups 500m run

Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Every 2 Mins x 7: 3 Position Snatch Mid Thigh, Below Knee & Floor) 1-time exercise (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Power Cleans 16/12kg 30 AbMat Sit-Ups 500m run

Crossfit – Thu, Oct 3 FRONT SQUAT Front Squat (3×12) WOD (Time) 100 Front Rack lunges for time 30/25KGAt the start of each minute perform 5 Wall Ball 9/7KG

Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (3×12) WOD (Time) 100 Front Rack lunges for time 30/25KG At the start of each minute perform 5 Wall Ball 9/7KG

Crossfit – Wed, Oct 2 PUSH PRESS Push Press (Weight) WOD (AMRAP – Rounds and Reps) 4 Rounds: AMRAP 3 Mins 5 Strict Press 30/20KG10 Push Ups, 15 Air Squats.Rest 1 min between rounds Score total

Viribus CrossFit – Crossfit PUSH PRESS Push Press WOD (AMRAP – Rounds and Reps) 4 Rounds: AMRAP 3 Mins 5 Strict Press 30/20KG 10 Push Ups, 15 Air Squats. Rest 1 min between rounds Score total

Crossfit – Tue, Oct 1 TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance25 Min AMRAP:(Partner A completes one full round before B starts) 10 KB Russian Swings24/16KG10 SDHP 35/25kg 10 Pull-ups

Viribus CrossFit – Crossfit TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance 25 Min AMRAP:(Partner A completes one full round before B starts) 10 KB Russian Swings24/16KG 10 SDHP 35/25kg 10 Pull-ups