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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
April 13, 2016

Thursday April 14, 2016

Gianni Nicolosi
April 13, 2016

Mental Toughness / Glycolytic 2-5 min bursts)

Warm-up (15 min)

SOD 

Turkish Get-up: 5 x 1/side ^ (12-15 min)

WOD

EMOM 16 min
Min #1: 5  Burpees into 10 Box Jump-Overs
Min #2: 15 Wall Balls (20/14) (10/10)
Min #3: 15 Sumo Dead High Pulls (95/65)
Min #4: 15 Push Press (95/65)

Newer PostFriday April 15, 2016
Older PostWednesday April 13, 2016
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CrossFit IronSpider, 90 Leavitt Street, Salem, MA, 01970