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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
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METHOD:PUBLISH
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
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BEGIN:VTIMEZONE
TZID:Europe/Rome
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TZOFFSETFROM:+0100
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DTSTART:20140330T010000
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DTSTART:20141026T010000
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TZNAME:CEST
DTSTART:20150329T010000
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DTSTART:20151025T010000
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DTSTART:20160327T010000
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DTSTART:20161030T010000
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DTSTART:20171029T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151215
DTEND;VALUE=DATE:20151216
DTSTAMP:20260404T010844
CREATED:20151214T230156Z
LAST-MODIFIED:20151214T195046Z
UID:1119-1450137600-1450223999@www.crossfitsegrate.com
SUMMARY:MARTEDI 15/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH \nEMOM 10’\nOdd Strict Ring Dip  4-6 Reps\nEven Parallette Pass Through 6-8 Reps \nWOD\n20-15-10 Reps of: \n2x KB Swing @ 24/16 Kg\nPush Ups\n50 DUs/100 SUs  at the end of each round
URL:http://www.crossfitsegrate.com/event/martedi-151215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151216
DTEND;VALUE=DATE:20151217
DTSTAMP:20260404T010844
CREATED:20151215T230143Z
LAST-MODIFIED:20151215T171225Z
UID:1121-1450224000-1450310399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 16/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH\n1 RM BACK SQUAT \nWOD\nAMRAP 5’\n7 Front Squat @ 60/40 Kg\n7 OTB Burpees \n-rest 3’-\nAMRAP 5’\n7 Front Squat @ 60/40 Kg\n7 OTB Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-161215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151217
DTEND;VALUE=DATE:20151218
DTSTAMP:20260404T010844
CREATED:20151216T230156Z
LAST-MODIFIED:20151215T174325Z
UID:1123-1450310400-1450396799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 17/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nAMRAP 20’\n500mt Row \n-then-\n2 Rounds of:\n12 Abmat Sit Ups\n12 KB SDHP @ 32/16 Kg\n12 KB Russian Swing @ 32/16 K
URL:http://www.crossfitsegrate.com/event/giovedi-171215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151218
DTEND;VALUE=DATE:20151219
DTSTAMP:20260404T010844
CREATED:20151217T230132Z
LAST-MODIFIED:20151215T174853Z
UID:1124-1450396800-1450483199@www.crossfitsegrate.com
SUMMARY:VENERDI 18/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Chin Ups tempo 2020 4 x 6\nA2- DBs Strict Press 4 x 6\nRest 60” \nWOD\nAMRAP 14’\n10/5 Pull Ups\n10 Power clean\n10 Push press\n10 Thruster  @ 40/30 Kg\n(Change every round)
URL:http://www.crossfitsegrate.com/event/venerdi-181215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151219
DTEND;VALUE=DATE:20151220
DTSTAMP:20260404T010844
CREATED:20151218T230158Z
LAST-MODIFIED:20151215T175105Z
UID:1125-1450483200-1450569599@www.crossfitsegrate.com
SUMMARY:SABATO 19/12/15
DESCRIPTION:WARM UP 10’\nGroups Dynamics & Mobility \nTEAM WOD OF 3\, I go-you go as needed:\nComplete for time: 30 SYNCRONIZED Burpees\n150 Box Jump 30 SYNCRONIZED Burpees\n150 alt arm DB Snatch @ 40/20 Kg\n30 SYNCRONIZED Burpees\n150 Abmat Sit Up
URL:http://www.crossfitsegrate.com/event/sabato-191215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151221
DTEND;VALUE=DATE:20151222
DTSTAMP:20260404T010844
CREATED:20151220T230727Z
LAST-MODIFIED:20151220T145952Z
UID:1126-1450656000-1450742399@www.crossfitsegrate.com
SUMMARY:Lunedi 21 Dicembre
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL HANG POWER CLEAN CYCLING – \nEMOM 10’ 3-4 Reps \nWOD 9-15-21 Reps of: \nHang Power clean @ 50/35 Kg \nTTB/K2E \nAt the end of each rounds perform 50 DU or 150 SU
URL:http://www.crossfitsegrate.com/event/1126/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151222
DTEND;VALUE=DATE:20151223
DTSTAMP:20260404T010844
CREATED:20151221T230157Z
LAST-MODIFIED:20151221T172147Z
UID:1128-1450742400-1450828799@www.crossfitsegrate.com
SUMMARY:Martedi 22 Dicembre
DESCRIPTION:Warm UP: 10′ Mobility & Group Dynamics \nSTRENGTH: \nDL: 20′ to find 1 RM \nWOD:\n4 * 2′ ON 2′ OFF\n250/200 mt Row\nMax Reps Burpees \n 
URL:http://www.crossfitsegrate.com/event/martedi-22-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151223
DTEND;VALUE=DATE:20151224
DTSTAMP:20260404T010844
CREATED:20151222T230107Z
LAST-MODIFIED:20151221T084303Z
UID:1129-1450828800-1450915199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 23/12/15
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Front Squat 5 x 3\nA2 – Plank Hold 5x 45”\nRest 60” \nWOD:\nAMRAP 4’\nLadder Up 2\,4\,6\,8… of:\nThruster @ empty barbell\nPull Up \n-rest 4’- \nAMRAP 4’\nLadder Up 2\,4\,6\,8… of:\nThruster @ empty barbell\nPull Up
URL:http://www.crossfitsegrate.com/event/mercoledi-231215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151224
DTEND;VALUE=DATE:20151225
DTSTAMP:20260404T010844
CREATED:20151223T230124Z
LAST-MODIFIED:20151221T084429Z
UID:1130-1450915200-1451001599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 24/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nXMAS WOD\n “Kelly”\n5 Rounds of:\n400mt Run\n30 Box Jump\n30 Wall Ball @ 9/7kg
URL:http://www.crossfitsegrate.com/event/giovedi-241215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151225
DTEND;VALUE=DATE:20151226
DTSTAMP:20260404T010844
CREATED:20151224T230144Z
LAST-MODIFIED:20151221T084534Z
UID:1131-1451001600-1451087999@www.crossfitsegrate.com
SUMMARY:Venerdi 25/12/2015
DESCRIPTION:  \n  \nBUON NATALE!
URL:http://www.crossfitsegrate.com/event/venerdi-25122015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151228
DTEND;VALUE=DATE:20151229
DTSTAMP:20260404T010844
CREATED:20151227T230138Z
LAST-MODIFIED:20151227T155418Z
UID:1133-1451260800-1451347199@www.crossfitsegrate.com
SUMMARY:Lunedì 28 Dicembre
DESCRIPTION:WL SQUAT SNATCH –  1 RM of the day \nWOD For Time: \n30 TTB /TTR \n50 OHS @ empty BB \n1K Run
URL:http://www.crossfitsegrate.com/event/lunedi-28-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151229
DTEND;VALUE=DATE:20151230
DTSTAMP:20260404T010844
CREATED:20151228T230140Z
LAST-MODIFIED:20151228T175806Z
UID:1135-1451347200-1451433599@www.crossfitsegrate.com
SUMMARY:MARTEDI 29/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS KB Turkish Get Ups \nWOD AMRAP 15’\n4 Alt Arm KB TGU @ 24/12 Kg\n8 Pistols\n16 KB Front Rack Walking Lunges @ 24/12 Kg\n12 Burpees
URL:http://www.crossfitsegrate.com/event/martedi-291215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151230
DTEND;VALUE=DATE:20151231
DTSTAMP:20260404T010844
CREATED:20151229T230114Z
LAST-MODIFIED:20151228T180011Z
UID:1136-1451433600-1451519999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 30/12/15
DESCRIPTION:WARM UP\n10’  Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Strict Press  5 x 5\nA2- L or Tuck Hold on parallette 5 x 20-30”\nA3- Chin Ups 5 x 4-6 \n  \nWOD For time:\n7 Rounds of:\n5 Power Clean @ 60/40 Kg\n5 Burpees Pull Up
URL:http://www.crossfitsegrate.com/event/mercoledi-301215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151231
DTEND;VALUE=DATE:20160101
DTSTAMP:20260404T010844
CREATED:20151230T230118Z
LAST-MODIFIED:20151230T094059Z
UID:1137-1451520000-1451606399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 31/12/15
DESCRIPTION:WARM UP\n10’  Groups Dynamics \nWOD Jennifer\nComplete ad many rounds as possible in 26′ of: \n10 pull ups \n15 KB swing 26/14 KG \n20 Box Jump \n 
URL:http://www.crossfitsegrate.com/event/giovedi-311215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160102
DTEND;VALUE=DATE:20160103
DTSTAMP:20260404T010844
CREATED:20160102T083116Z
LAST-MODIFIED:20160102T083134Z
UID:1139-1451692800-1451779199@www.crossfitsegrate.com
SUMMARY:Sabato 2 Gennaio
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nTEAM WOD OF 2\, I go-you go as needed: \n100 Power Snatch @ 35/25 Kg \n100 Push Ups h/off \n100 Front Rack Lunges \n100 OTB Burpees
URL:http://www.crossfitsegrate.com/event/sabato-2-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160104
DTEND;VALUE=DATE:20160105
DTSTAMP:20260404T010844
CREATED:20160103T230104Z
LAST-MODIFIED:20160102T084347Z
UID:1140-1451865600-1451951999@www.crossfitsegrate.com
SUMMARY:Lunedì 4 Gennaio
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL SQUAT CLEAN \n8 x 2 @ climbing weight\, drop every rep \nWOD \nAMRAP 15’ \n9 Power Clean @ 50/35 Kg \n7 Push Press @ 50/35 Kg \n5 TTB \n100 (50+50)mt Sprint
URL:http://www.crossfitsegrate.com/event/lunedi-4-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160105
DTEND;VALUE=DATE:20160106
DTSTAMP:20260404T010844
CREATED:20160104T230142Z
LAST-MODIFIED:20160104T115916Z
UID:1141-1451952000-1452038399@www.crossfitsegrate.com
SUMMARY:MARTEDI 05/01/16
DESCRIPTION:WARM UP\n 10’ Groups Dynamics & Mobility \nGYM\nEMOM 10’\nOdd 3-6 Strict Pull Ups\nEven 12-15 Tuck Crunch\nWOD\n3 Rounds of:\n25 KB Swing @ 24/16 Kg\n25 Wall Ball @ 9/6 Kg\n25 Cal Row
URL:http://www.crossfitsegrate.com/event/martedi-050116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160106
DTEND;VALUE=DATE:20160107
DTSTAMP:20260404T010844
CREATED:20160105T230125Z
LAST-MODIFIED:20160104T120149Z
UID:1143-1452038400-1452124799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 06/01/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Back Squat – 5 x 3\nA2- Strict Ring Dip 5 x 4 \n WOD For Time:\n9-15-21 Reps of:\nBurpees-Box Jump\nPull Ups
URL:http://www.crossfitsegrate.com/event/mercoledi-060116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160107
DTEND;VALUE=DATE:20160108
DTSTAMP:20260404T010844
CREATED:20160106T230204Z
LAST-MODIFIED:20160104T120334Z
UID:1144-1452124800-1452211199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 07/01/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\n6 Rounds of:\n1’ Max Reps DU\n1’ Max Reps DBs Hang Power Clean & Press @ 15/10 Kg\n1’ Max Abmat Sit Ups\n1’Rest
URL:http://www.crossfitsegrate.com/event/giovedi-070116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160108
DTEND;VALUE=DATE:20160109
DTSTAMP:20260404T010844
CREATED:20160107T230154Z
LAST-MODIFIED:20160104T120643Z
UID:1145-1452211200-1452297599@www.crossfitsegrate.com
SUMMARY:VENERDI 08/01/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Ring Rows – 4 x 8-10\nA2- 1-leg-KB Deadlift – 4 x 6-8 each leg\nA3-  Plank –  4 x 30”-40”\nRest 60” \nWOD  \n5 Intervals 1’ON\, 1’OFF\n10 Hang Power Snatch @ 40/25 Kg\nME Back Squat @ 40/25 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-080116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160109
DTEND;VALUE=DATE:20160110
DTSTAMP:20260404T010844
CREATED:20160108T230212Z
LAST-MODIFIED:20160108T205530Z
UID:1147-1452297600-1452383999@www.crossfitsegrate.com
SUMMARY:Sabato 9 Gennaio
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nTEAM WOD OF 3\, I go-you go as needed: \nCash In: 1000mt Run \n3 Rounds of: \n60 DB Snatch @ 20/15 Kg \n60 1 arm DB Thruster (max 5 reps each side then change) @ 20/15 Kg \n60 1 arm DB Walking Lunges (max 5 reps each side then change) @ 20/15 Kg \nCash Out: 1000mt Run
URL:http://www.crossfitsegrate.com/event/sabato-9-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160111
DTEND;VALUE=DATE:20160112
DTSTAMP:20260404T010844
CREATED:20160110T232922Z
LAST-MODIFIED:20160109T133207Z
UID:1148-1452470400-1452556799@www.crossfitsegrate.com
SUMMARY:Lunedì 11 Gennaio
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Mobility \nWL : PUSH JERK \nEMOM 12’ 2 Reps @ climbing weight every 2 sets \nWOD AMRAP 10’: \n10 Push Jerk @ 50/30 Kg \n10 Box Jump \n10 Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-11-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160112
DTEND;VALUE=DATE:20160113
DTSTAMP:20260404T010844
CREATED:20160111T230126Z
LAST-MODIFIED:20160111T173638Z
UID:1149-1452556800-1452643199@www.crossfitsegrate.com
SUMMARY:MARTEDI 12/01/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM\nEMOM 12’\nMin 1 TTRing 6\nMin 2 Wall Climbs 2\nMin 3 Parallette Pass Through 6\nWOD\nAMRAP 5’ 1-2-3-4-5..Ladder Up\nDeadlift @ 80/50 Kg\nHSPU/Push Ups\n-Rest 5’-\nAMRAP 5’ 1-2-3-4-5..Ladder Up\nDeadlift @ 80/50 Kg\nHSPU / Push Ups
URL:http://www.crossfitsegrate.com/event/martedi-120116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160113
DTEND;VALUE=DATE:20160114
DTSTAMP:20260404T010844
CREATED:20160112T230152Z
LAST-MODIFIED:20160111T173901Z
UID:1150-1452643200-1452729599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 13/01/16
DESCRIPTION:WARM UP\n 10’ Groups Dynamics & Mobility \nSTRENGTH \nA1- Strict Chin Up 5 x 5\nA2- Front Squat- 5 x 5\nRest 60” \nWOD 4 Intervals 2’ON\, 2’OFF\nAMRAP\n30 DU or 50 SU\n10 Med Ball Clean @ 9/6 Kg\n5 C2B or Pull Ups
URL:http://www.crossfitsegrate.com/event/mercoledi-130116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160114
DTEND;VALUE=DATE:20160115
DTSTAMP:20260404T010844
CREATED:20160113T230106Z
LAST-MODIFIED:20160111T174156Z
UID:1151-1452729600-1452815999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 14/01/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD AMRAP 25’\n750mt Row/800mt Run \n-then- \n 4 Rounds of:\n12 Walking Lunges\n12 Broad Jump\n12 KB Russian Swing @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-140116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160115
DTEND;VALUE=DATE:20160116
DTSTAMP:20260404T010844
CREATED:20160114T230108Z
LAST-MODIFIED:20160114T205305Z
UID:1152-1452816000-1452902399@www.crossfitsegrate.com
SUMMARY:VENERDI 15/01/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH\nA1- Push Press Behind Neck SN Grip 4 x 6\nA2- GHD Sit Ups 4 x 10\nA3- Side Plank on Hands 4 x 20-30” each side\nRest 60” \nWOD 5 Rounds of:\n15 OTB burpees\n10 Power Snatch @ 50/35 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-150116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160116
DTEND;VALUE=DATE:20160117
DTSTAMP:20260404T010844
CREATED:20160115T230105Z
LAST-MODIFIED:20160111T174715Z
UID:1153-1452902400-1452988799@www.crossfitsegrate.com
SUMMARY:SABATO 16/01/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 2: All Team Complete for time:\n10 Rounds of Cindy (switch every Round):\n5 Pull Up\, 10 Push Ups\, 15 Air Squat\n“Karen”: 150 Wall Ball @ 9/6 Kg (150 reps in total\, switch as needed)
URL:http://www.crossfitsegrate.com/event/sabato-160116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160118
DTEND;VALUE=DATE:20160119
DTSTAMP:20260404T010844
CREATED:20160117T235809Z
LAST-MODIFIED:20160117T190240Z
UID:1155-1453075200-1453161599@www.crossfitsegrate.com
SUMMARY:Lunedì 18 Gennaio
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \n  \nWL: Hang Power Snatch \nEMOM 12’ : 1 + 2 @ climbing weight every 2 sets \nWOD \nFor Time: \n600mt Run 12 Hang Power Snatch @ 35/25 Kg \n12 K2E \n400mt Run \n15 Hang Power Snatch @ 35/25 Kg \n15 K2E \n200mt Run 18 Hang Power Snatch @ 35/25 Kg \n18 K2E
URL:http://www.crossfitsegrate.com/event/lunedi-18-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160119
DTEND;VALUE=DATE:20160120
DTSTAMP:20260404T010844
CREATED:20160118T230122Z
LAST-MODIFIED:20160118T165755Z
UID:1157-1453161600-1453247999@www.crossfitsegrate.com
SUMMARY:MARTEDI 19/01/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM: RING MUSCLE UP \nEMOM 8’ 1-2 reps or Transition \nWOD\n4 Intervals 2’ON\, 2’OFF\nAMRAP\n7 Deadlift @ 90/60 Kg\n7 Box Jump\n7 Push Ups
URL:http://www.crossfitsegrate.com/event/martedi-190116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160120
DTEND;VALUE=DATE:20160121
DTSTAMP:20260404T010844
CREATED:20160119T230115Z
LAST-MODIFIED:20160119T170345Z
UID:1158-1453248000-1453334399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 20/01/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nFor Time:\n3 Rounds of:\n50 DB Snatch alt arm @ 20/10 Kg\n45 Abmat Sit Ups\n40 Thruster @ empty BB \n 
URL:http://www.crossfitsegrate.com/event/mercoledi-200116/
END:VEVENT
END:VCALENDAR