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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
March 23, 2016

Thursday March 24, 2016

Gianni Nicolosi
March 23, 2016

(Practice / Lactate Threshold 8-12 min)

Warm-up: (15 min)

SOD 

Pull-ups - 3 x 5 ^ and 2 x 3^ (15 min)

WOD 

3 Rounds:

1 Rope Climb
20 Ab-mat Sit-ups
1 Rope Climb
10 Squat Cleans (115/75)

Newer PostFriday March 25, 2016
Older PostWednesday March 23, 2016
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CrossFit IronSpider, 90 Leavitt Street, Salem, MA, 01970