Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) The Captain Marvel Run 1 Mile(In 10 Mins) 30 min AMRAP 25 Plyometric Push Ups 25 Box Jumps 25 Abmat situps 25 Air Squats

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 10 Min AMRAP 8 Strict Pull-ups 16 HSPU Row 32 Cals Rest 5 Mins 10 Min AMRAP 20 kB Hang Clusters 15 Burpee’s 10 Wallballs Rest 5 mins 10 Min Partner ABS (coaches choice)

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Heavy single) Metcon (AMRAP – Rounds and Reps) 6 Rounds 1 min work + 1 min rest 12 Wall Ball into max rep power snatch @ 50% of snatch weight

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) EMOM x 10 (working for longer than 45 seconds) Min 1: 8-10 Burpee Box Jump Overs Min 2: 20 Jumping lunges Min 3: 20 KB Swings (eye level)24/16kg Min 4: Rest

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1 ) 1 Heavy single Metcon (AMRAP – Rounds and Reps) 4 rounds Every 3:30 Row 250m 10 Shoulder to Overhead 50/30 kg

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (progressions and ladder) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 8 Bar touching Burpees 10 Deadlifts 60/40kg 12 Ab Mat Sit-ups

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Weightlifting Back Squat (3 X 3) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Front Rack Lunges 50/30kg 15 Russian kb Swings 24/16kg Run 300M

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time 10 Burpees 10 Power Cleans 50/35kg 10 Burpees 25 Push Ups 10 Power Cleans 50/35kg 10 Burpees 25 Push Ups 50 lunges 10 Power Cleans 50/35kg 10 Burpees 25 Push Ups 50 Lunges 100 Sit ups 10 Power Cleans 50/35kg 10 Burpees 25 Push […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In Pairs 18 Min cap 40 Cleans 50/30kg 40 Toes to Bar 30 Cleans 50/30kg 30 Toes to Bar 20 Cleans 50/30kg 20 Toes to Bar In remaining time Max clean & Jerk rest 5 mins In Pairs In 18 Min Run 800m 100 […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1 X 6) Every 2 mins x 6 Hang Snatch Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Overhead Squats 42.5/30kg 5 Chest to bar Pull-ups