Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (1 HEAVY) 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Split Jerk – Find a heavy Metcon (AMRAP – Rounds and Reps) 7 Mins AMRAP Squat Clean & Jerk 75/50kg

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-7 Mins AMRAP 10 Overhead Squats 42.5/30kg 10 SDHP 7-13 Mins Rest 13- 20 Mins AMRAP 10 Pull-Ups 20 KB Snatch 20-26 Mins Rest 26-33 Mins AMRAP 20 Burpee’s 60 Double Unders

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Build up to a Heavy Single) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 15 Power Snatch 35/25kg 9 HSPU Run 200m

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOM MIN 1: 5 Deadlifts 125/90kg MIN 2: 15 Wall Balls MIN 3: 15 Box Jumps MIN 4: Run 200m MIN 5: Rest

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (4-4-4-4-4) Bent Over Row (3 x 12) Tempo Bent Over Row(1,2,3) 3 x 12 Metcon (Time) 2 Rounds 30 Hang Power Cleans 40/30/kg 30 Front Squats 30 Push Press

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting TEMPO FRONT SQUAT Front Squat 6-6-6-6 (3,2,1) Metcon (No Measure) Superset 3 x MAX Pull Ups 10+10 KB Single Leg Deadlift Metcon (AMRAP – Rounds and Reps) OMEM 10 9 Burpee’s 6TTB

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Blake 6 RFT 30m overhead walking lunge (20/15kg plate) 30 box jumps 20 wall balls 10 hspu’s

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Clean + 1 Hang Clean + 1 Jerk 1 Clean + 1 Hang Clean + 1 JerkEvery 2 mins 10 Rounds 1 Clean + 1 Hang Clean + 1 Jerk Metcon (AMRAP – Rounds and Reps) AMRAP 8 Mins 15 Thrusters 15 Pull-Ups

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 800m Run 9 Min AMRAP 9 Front Squats 42.5/30kg Push Press 42.5/30kg 9 Hang Power Cleans 42.5/30kg Rest 6 Mins 6 Min Ladder 3 Wall Ball 3 Swings 6,6, 9,9,12,12etc Rest 6 Mins 3 Min Max Bar Touching Burpee’s

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting 3 POS Power Snatch (3) 3 POS Power Snatch Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3 Power Cleans 3 Push Press 6,6 9,9 etc