Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD: 10 min AMRAP 8 deadlifts 100/70kg, 16 Wall Ball, Rest 5 mins 10 min AMRAP 10 Cal row, 8 Burpee’s, Rest 5 mins 10 min AMRAP 8 Ground To Overhead 50/30kg, 12 Toes To Bar. Each partner completes a full […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Heavy Single ( Not Max)) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP, 3 Strict Pull Ups 6 Strict Hand Stand Push Ups, 12 Box jump overs

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) BEEP TEST Rest 5 mins Metcon (Distance) Every 2 mins x 5 30 seconds max distance row

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Heavy Single (Not Max)) Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Front Squats 42.5/30kg, 9 Push Press, 9 Thrusters

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Skill Class : Strict Pull Ups) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Bar Touching Burpees, 25 Double Unders Run 300m

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (3 X 5) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Step ups with Bumper Plate 30/20kg (24/20″), 20 Single Arm Overhead lunges 24/16kg, Row 20/15 Cals

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) JOBS CHALLENGE 3 Rounds for Time with a partner 20 Burpees 15 Strict Pull-Ups 60 Jumping Lunges 25 Push-Ups 1,000 meter Row One partner works at a time.

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Heavy 3 then 3×2 @ 90%) Metcon (AMRAP – Rounds and Reps) 6 min amrap 15 Toes To Bar 15 Box jump overs rest 6 mins 6 min amrap 20 double unders 10 KB snatch 24/16KG

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) In an 8 min window Randy 75 power snatch 35/25kg into max Hand Stand Push Ups Rest 5 mins 8 min window run 1 mile into max alternating kb clean and jerk Rest 5 mins 8 min amrap 15kb swings 24/16kg 9 ring […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Heavy Single (Not Max)) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 Power Cleans 60/40kg 6 chest to bar pull-ups