WOD Deadlifts and Bench. WOD – Deadlift – Heavy single, Bench – Heavy single. In 5 mins – 40 bar facing burpees, max effort Shoulder to overhead 40/30kg. Posted on August 2, 2017July 31, 2017 by Viribus Crossfit Viribus CrossFit – CrossFit Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window) Related Viribus Crossfit Gymnastics. WOD – Hand stand push ups + Pistols. JACKIE – Run 800m, 50 Thrusters 20/15kg and 30 Pullups. Front Squat. WOD – Front Squat 1RM. 15 Min AMRAP – 10 Strict Pullups, 20 Pushups and 30 Air Squats.