Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean+Hang Clean +Jerk (8×1) 8 Rounds Every 2 Mins Clean + Hang Clean + Jerk Metcon (Time) For time Run 400m 21 KB Swings 24/16 12 C2B Pull-Ups Run 400m 30 Box Jumps 30 Wall Ball 9/7 Run 400m

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×10@60%) Superset with 10 strict pull ups Metcon (AMRAP – Rounds and Reps) 2 Rounds 3 Min AMRAP 15 KB Swings 10 Box Jump Overs Rest 3 Mins Thanks to Graham McFadden for valuable input on programming

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) HERO WOD- ‘NUTTS’ 1RFT 10 Handstand Push Ups 15 Deadlifts, 110/80 25 Box Jumps, 30/24 in 50 Pull-ups 100 Wall Balls, 9/6 200 Double Unders 400 m Run, 20/15 plate,

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean+ Hang Clean and Jerk (10 x 1) 10 rounds every 2 minutes, building on each set Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Hang Cleans 45/30kg 10 FR Lunge 20 Sit-Ups

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 2010 CF Games PYRAMID DOUBLE “HELEN” Run 1.6 63 KB Swings 24/16 36 Pull-ups Run 800m 42 KB Swings 24 Pull-ups Run 400m 21 KB Swings 12 Pull-ups

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×5) Weightlifting Deadlift (3×6) BB Straight leg DL Metcon (AMRAP – Rounds and Reps) 6 Min Ladder 3,6,9,12… Power Cleans 42.5/30kg Thrusters

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 9 Mins 30 Double Unders 20 Sit-Ups 10 HSPU Rest 6 mins 5 Rounds Every 2 mins 10 Push Press 45/32kg 10 Back Squats 10 BTN Lunges

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WODS 12 Min AMRAP 10 Power Snatch 60/40kg 30 Wall Ball Cleans 60 Double Unders Rest 8 Mins 10 Min AMRAP 10 TTB 10 Burpee’s 10 KB Snatch

Viribus CrossFit – CrossFit View Public Whiteboard Bench Press (1×5) Build up to 5 rep max Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 5 Bench Press 70/40 30 Wall Balls 400m run Rest 4 min 60 push ups in 4 minutes

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50 HSPU 50 TTB 800m run 50 KB Box step over 25 KB overhead lunges right arm 25 KB overhead lunges left arm Time Cap 40