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Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

400 Meter Run or 500 Meter Row

then

1 Minute

Banded good mornings

Active Spider-Man’s

Active Samson

Air Squats

Sit ups

Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Metcon (4 Rounds for reps)

4 rounds

4 min amrap

2 deadlifts (275/175 ) (225/135)

3 pull ups

4 box jumps 24/20

1:00 Rest

2 deadlifts (275/175 ) (225/135)

3 pull ups

4 box jumps 24/20

1:00 Rest

2 deadlifts (275/175 ) (225/135)

3 pull ups

4 box jumps 24/20

1:00 Rest

2 deadlifts (275/175 ) (225/135)

3 pull ups

4 box jumps 24/20

3: Metcon (Time)

100 sit ups for time

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