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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
February 10, 2016

Thursday February 11, 2016

Gianni Nicolosi
February 10, 2016

(Competition / Phosphogenic)

Warm-up: (15 min)

SOD 

Bench Press 3 x 5 80-85% (12 min)

WOD 1 

500m max effort Row for time.

Rest 5 min.

WOD 2 

EMOM 12 min.

Odd: 2 Hang Clusters (Hang Squat Clean Thruster) (increase weight each round) (try not to drop the bar between reps)
Even: 8 Barbell Ab Rollouts

Newer PostFriday February 12, 2016
Older PostWednesday February 10, 2016
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