“Four Wheeler”


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

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Slow Row

Slow 10m Shuttle Runs

Medium Row

Medium 10m Shuttle Runs

Faster Row

Faster 10m Shuttle Runs

Barbell Warmup + Active Stretching

5 Good Mornings

5 Back Squats

10 Elbow Rotations

:30 Seconds Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts

5 Pausing Front Squats

:30 Seconds Air Squats

Banded Walks


forward and backwards


side to side

2: Squat Clean 12 min emon (12×1)

Build to Heavy Single

Use first 4 minutes as warm ups

Build to a heavy from 5 min and on

3: “Four Wheeler” (Time)

2 Rounds:

400 Meter Run

28/21 Calorie Row

12 Squat Cleans (RX +135/100)(115/80)

Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. Similar to Monday, the goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that athletes are maintaining crucial points of performance. Within the workout, the weight on the barbell should be something that athletes could complete both rounds unbroken if they needed to. Warming up for the conditioning piece prior to weightlifting in order to allow for a smooth transition. If unable to bike, complete one of the following: