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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
August 13, 2017

Monday August 14, 2017

Gianni Nicolosi
August 13, 2017

(Competition/ Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC pass throughs, 10 PVC OHS, 10 BB bench press

SOD 

Bench Press 4 x 5^ AND 3 x 10-15 GHD Hip Extensions (18-20 min)

WOD

Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Newer PostTuesday August 15, 2017
Older PostFriday August 11, 2017
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CrossFit IronSpider, 90 Leavitt Street, Salem, MA, 01970