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CrossFit IronSpider

Home
WODs
CFIS Salem
CFIS Marblehead
Schedules
CFIS Salem
CFIS Marblehead
Events
Programs
Intro Program
CrossFit
Kids & Tween Fitness
STRONG Girls
Barbell Betty's Club
Personal Training
Optimal Life Training Program
Join Us
How To Join
Membership Rates
Drop-In Visitors
About Us
What is CrossFit?
Our Coaches
Our Salem Location
Our Marblehead Location
Resources
Account Login
Gianni Nicolosi
December 7, 2016

Thursday December 8, 2016

Gianni Nicolosi
December 7, 2016

(Practice / Gymnastics Focus)
Warm-up (15 min)

SOD

Strict Muscle-ups 5 x 1-3 OR Weighted Dips 5 x 3^

WOD 1

21-15-9
Box Jump Overs (24/20)
Calorie Row

Buy Out: 30 V-ups & 30 HSPU (RX+ = Strict HSPU) (MOD = Deficit Pushups 25/10)

Newer PostFriday December 9, 2016
Older PostWednesday December 7, 2016
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