Bad Mood


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

Rotating with a partner through couplets

Slow Row

Slow Shuttle Run

Medium Row

Medium Shuttle Run

Faster Row

Faster Shuttle Run

:30 Seconds


Active Spidermans

Air Squats


Active Samson

Push-up to Down Dog

2: Thruster (10×1)

10 min emon to get to a 1 rep thruster

3: 24 min

24 min emon

min 1 7 dmb bench press 53/35 or ahap

min 2 60m sled push sprints 2/1 plates

min 3 3 deadlifts @ 315/200 or ahap

min 4 24 rope whips


as heavy as possible


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