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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
May 30, 2016

Tuesday May 31, 2016

Gianni Nicolosi
May 30, 2016

(Practice / Metabolic Conditioning)

Warm-up (20 min)

SOD 

Pendlay Row - 5 x 8 (hold weight across all 5 sets)

WOD

20 min AMRAP

400m Row > 30 Plank Jacks > 20 Dumbbell Snatch/arm (30/20) > 10 Ab-mat Sit-ups w/ torso twist at the top (twist left/right = 1 rep) 

 

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