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CrossFit IronSpider

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

Tuesday March 8, 2016

Gianni Nicolosi
March 7, 2016

(Practice/Lactate Threshold)

Warm-up: (15 min)

SOD

Bench Press 4 x 5 75% and 2 x 1 88-90% (20 min)

WOD

Buy-In: 3 min Row for Calories (record number of calories pulled in those 3 min)

Then move directly into…

3x
10 Dumbbell Snatch (5/arm (50/30)
100 Double Unders

Newer PostWednesday March 9, 2016
Older PostMonday March 7, 2016
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CrossFit IronSpider, 90 Leavitt Street, Salem, MA, 01970