sucker say what


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 LITE

1: Warm-up (No Measure)

200 Meter Run

30 Seconds

Active Spidermans


Air Squats

Active Samson

Push-up to Down Dog

Side Lunge

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 (No Measure)

21 min EMON

Min 1. 1-2 wall walks

Min 2. 7 seated dumbbell strict


Min 3. 30 singles or as many DBL unders you can do.



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