“Hot City”


Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Active Spidermans


Single Unders

Active Samson

Push-up to Down Dog

Single Unders

Air Squats

Single Leg Unloaded Romanian Deadlifts

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: 28 min EMON (No Measure)

1 . 9 kb swings

2. 7 goblet squats

3. 9 sit ups

4. 7 push ups


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