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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 11, 2017

Wednesday April 12, 2017

Gianni Nicolosi
April 11, 2017

(Practice / Metabolic Conditioning)
Warm-up: Complete 1 round: (10 min)
300m row
10-15 PVC pass through
10-15 PVC good mornings
10 PVC straight legged deadlifts
10 V-ups
10 Wall squats
10 Hanging reverse shrugs

WOD

For Time:

Buy-in 800m Run

Then: 21-18-15-12-9-6-3

Russian Kettlebell Swing (70/53)
Toes To Bar
Box Jump Overs (24/20)

Newer PostThursday April 13, 2017
Older PostTuesday April 11, 2018
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CrossFit IronSpider, 90 Leavitt Street, Salem, MA, 01970