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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
April 12, 2016

Wednesday April 13, 2016

Gianni Nicolosi
April 12, 2016

(Practice / Gymnastics)

Warm-up (15 min)

SOD

Deadlift: EMO the 90 seconds for 5 rounds (4 min to warm-up to 80%)
3-5 reps at 80% (12 min total w/warm-up)

WOD

AMRAP 18 min
5 Power Snatches (95/65)
7 Pull-ups
9 MB Pushups (both hands on MB)
11 Jumping Scissor Jumps / Lunge Jumps (11 per leg)
200m Run

Newer PostThursday April 14, 2016
Older PostTuesday April 12, 2016
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