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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:Crossfit Segrate
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
REFRESH-INTERVAL;VALUE=DURATION:PT1H
X-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20170326T010000
END:DAYLIGHT
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20171029T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20180325T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20181028T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20190331T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20191027T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180331
DTEND;VALUE=DATE:20180401
DTSTAMP:20260403T234018
CREATED:20180330T220559Z
LAST-MODIFIED:20180330T135129Z
UID:2152-1522454400-1522540799@www.crossfitsegrate.com
SUMMARY:SABATO 31/03/2018
DESCRIPTION:Team Wod of 2 switch as needed\n\n 60 ring dip\n100 sit up weighted (medball 9/6 kg )\n100 back squat 50/35 kg\n100 Burpees OTB\n100 DL 80/65 kg
URL:http://www.crossfitsegrate.com/event/sabato-31032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180330
DTEND;VALUE=DATE:20180331
DTSTAMP:20260403T234018
CREATED:20180329T220137Z
LAST-MODIFIED:20180329T193233Z
UID:2151-1522368000-1522454399@www.crossfitsegrate.com
SUMMARY:VENERDI' 30/03/2018
DESCRIPTION:STRENGTH TEST \n1 RM PUSH PRESS \nWOD \nFOR TIME (cap 15’)  \n5 rounds \n10 kb SDHP #24/16 \n14mt kb OH lunges  \n15 front burpees over the kb
URL:http://www.crossfitsegrate.com/event/venerdi-30032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180329
DTEND;VALUE=DATE:20180330
DTSTAMP:20260403T234018
CREATED:20180328T220152Z
LAST-MODIFIED:20180328T201845Z
UID:2150-1522281600-1522367999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 29/03/2018
DESCRIPTION:“EASY” CHIPPER \n800 mt RUN \n70 AIR SQUAT \n40 KB CLEAN #24/16 \n160 DU \n50 PUSH UPS  \n30 SIT UPS PLATE #10/5KG \n1000mt ROW
URL:http://www.crossfitsegrate.com/event/giovedi-29032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180328
DTEND;VALUE=DATE:20180329
DTSTAMP:20260403T234018
CREATED:20180327T220133Z
LAST-MODIFIED:20180327T194117Z
UID:2149-1522195200-1522281599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 29/03/2018
DESCRIPTION:STRENGTH TEST  \n1 RM F. SQUAT  \nWOD \nAMRAP 12’ \n1/2/3/4/5/6/7/…….. \nP.snatch #40/25 \nBar Mu/ C2b(x2) / pull ups (x2)
URL:http://www.crossfitsegrate.com/event/mercoledi-29032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180327
DTEND;VALUE=DATE:20180328
DTSTAMP:20260403T234018
CREATED:20180326T220120Z
LAST-MODIFIED:20180327T060551Z
UID:2147-1522108800-1522195199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 27/03/2018
DESCRIPTION:MIDLINE CONDITIONING \n12’ EMOM \n1) 30’’ PLANK  \n2) 30’’ LATERAL PLANK DX \n3) 30’’ LATERAL PLANK SX  \n4) bar l-sit ( in the minute accumulate 30’’ of work)  \nINTERVAL WOD \n5 rounds of: 2’ ON/ 1’ OFF \nAMRAP \n6 BOX JUMP OVER \n5 CLEAN AND JERK #50/35  \n4 TTB
URL:http://www.crossfitsegrate.com/event/martedi-27032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180326
DTEND;VALUE=DATE:20180327
DTSTAMP:20260403T234018
CREATED:20180325T220127Z
LAST-MODIFIED:20180325T182520Z
UID:2146-1522022400-1522108799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 26/03/2018
DESCRIPTION:STRENGTH TEST  \n1 RM DEADLIFT  \nWOD \nFOR TIME (12’ cap) \n6 rounds:  \n10 Alt Hang Power Db Snatch #20/15kg \n6 Burpee \n20 DU / 60 SU
URL:http://www.crossfitsegrate.com/event/lunedi-26032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180324
DTEND;VALUE=DATE:20180325
DTSTAMP:20260403T234018
CREATED:20180323T230117Z
LAST-MODIFIED:20180321T112502Z
UID:2145-1521849600-1521935999@www.crossfitsegrate.com
SUMMARY:SABATO 24/03/2018
DESCRIPTION: WOD\n\n( TEAM OF 2) \n\n\nRepeat for 10 rounds\n\nMinute 1- Max effort Wall Ball Shot 9/6 kg\nMinute 2 – Max effort Weighted step up with double DB 20/10 Kg\nMinute 3 – Max effort STO 50/35 kg ( from the ground)\n\nSwitch as needed\nScore is total reps
URL:http://www.crossfitsegrate.com/event/sabato-24032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180322
DTEND;VALUE=DATE:20180323
DTSTAMP:20260403T234018
CREATED:20180321T230139Z
LAST-MODIFIED:20180321T111519Z
UID:2144-1521676800-1521763199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 22/03/2018
DESCRIPTION:PUSH PRESS + COMPLEMENTARY EXERCISES \n4 SET OF: \n5 PAUSE (in dip) PUSH PRESS #medium climbing \nDb PRESS  6 DX + 6 SX #light across \nWOD  \n10’ AMRAP \n7 SQUAT SNATCH 60/45 \n10 C2B
URL:http://www.crossfitsegrate.com/event/2144/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180321
DTEND;VALUE=DATE:20180322
DTSTAMP:20260403T234018
CREATED:20180320T230125Z
LAST-MODIFIED:20180320T191205Z
UID:2142-1521590400-1521676799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI’ 21/03/2018
DESCRIPTION:WOD \nFor time (cap 20’) \nBuy in 1000 mt ROW \nTHEN 4 ROUNDS OF: \n10 POWER CLEAN #60/45\n10 Front Squat @60/45\n10 HSPU / 15 DEFICIT PUSH UPS/ 15 PUSH UPS \nCASH OUT 150 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-21032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180320
DTEND;VALUE=DATE:20180321
DTSTAMP:20260403T234018
CREATED:20180319T230150Z
LAST-MODIFIED:20180318T191520Z
UID:2140-1521504000-1521590399@www.crossfitsegrate.com
SUMMARY:MARTEDI' 20/03/2018
DESCRIPTION:GYMNASTIC CONDITIONING \nEMOM 12’  \n10/13 TTB \nMAX EFFORT DU (50’’) \nACTIVE REST ON ROWER  \nWOD  \n4 ROUNDS FOR TIME ( CAP 15’ ) \n12 ALT KB SNATCH #24/16 switch every 6 reps \n20 ONE KB FRONT RACK LUNGES switch hand every 10 reps \n13 burpees
URL:http://www.crossfitsegrate.com/event/martedi-20032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180319
DTEND;VALUE=DATE:20180320
DTSTAMP:20260403T234018
CREATED:20180318T230148Z
LAST-MODIFIED:20180318T172704Z
UID:2139-1521417600-1521503999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 19/03/2018
DESCRIPTION:DEADLIFT STRENGTH \nNO T&GO \n6 X 3 reps #across heavy weight  \n2’ REST BTW set \nWOD (cap 12’) \nFRAN \n21/15/9 \nTHRUSTERS #43/30 \nPULL UPS
URL:http://www.crossfitsegrate.com/event/lunedi-19032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180317
DTEND;VALUE=DATE:20180318
DTSTAMP:20260403T234018
CREATED:20180316T230114Z
LAST-MODIFIED:20180316T132853Z
UID:2137-1521244800-1521331199@www.crossfitsegrate.com
SUMMARY:SABATO 17/03/2018
DESCRIPTION:Team of 2 \n\nWod for time  Cap 30′\n\n21 -15 – 9 – 6 – 3\nSnatch any stile 50/35 Kg\nToes to bar\n\n\nEach member must perform total reps;  switch between members is allowed\nuntil total reps is performed  .\n\n\nBetween round members run together  400-300-200-100 mt run
URL:http://www.crossfitsegrate.com/event/sabato-16032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180316
DTEND;VALUE=DATE:20180317
DTSTAMP:20260403T234018
CREATED:20180315T230137Z
LAST-MODIFIED:20180314T190102Z
UID:2136-1521158400-1521244799@www.crossfitsegrate.com
SUMMARY:VENERDI' 16/03/2018
DESCRIPTION:OPEN  \n18.4
URL:http://www.crossfitsegrate.com/event/venerdi-16032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180315
DTEND;VALUE=DATE:20180316
DTSTAMP:20260403T234018
CREATED:20180314T230123Z
LAST-MODIFIED:20180314T185906Z
UID:2134-1521072000-1521158399@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 15/03/2018
DESCRIPTION:BACK SQUAT + COMPLEMENTARY EXERCISES \n5 SET OF: \n5 PAUSE BACK SQUAT #MEDIUM CLIMBING \n5 BB PAUSE GOODMORNING #light weigth \nREST AS NEEDED \nWOD \nAMRAP 10’ \n6 Pull ups \n12 SDHP #40/25 \n20 SIT UPS
URL:http://www.crossfitsegrate.com/event/2134/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180314
DTEND;VALUE=DATE:20180315
DTSTAMP:20260403T234018
CREATED:20180314T043701Z
LAST-MODIFIED:20180314T043701Z
UID:2133-1520985600-1521071999@www.crossfitsegrate.com
SUMMARY:
DESCRIPTION:ILENIA’S WOD (cap 25’) \nCASH IN: 800 mt RUN \n        Then \n3 ROUNDS FOR TIME:  \n6 CLEAN (any style)  #70/50kg  \n12 KIPPING HSPU  \n18 BURPEES BOX JUMP OVER \nCASH OUT \n800 mt RUN 
URL:http://www.crossfitsegrate.com/event/2133/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180313
DTEND;VALUE=DATE:20180314
DTSTAMP:20260403T234018
CREATED:20180312T230157Z
LAST-MODIFIED:20180312T210528Z
UID:2132-1520899200-1520985599@www.crossfitsegrate.com
SUMMARY:MARTEDI' 13/03/2018
DESCRIPTION:GYMNASTIC CONDITIONING  \nALT EMOM 12’ \nRow 10 cal (max 50’’ work)  \n3 MU or 6 C2B or 6 Pull Ups  \nRest  \nINTERVAL WOD \n5 ROUNDS 2’ ON/ 1’OFF \nAMRAP \n3 HANG P.SNATCH #50/35 \n4 BB LATERAL BURPEES \n5 TTB
URL:http://www.crossfitsegrate.com/event/martedi-13032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180312
DTEND;VALUE=DATE:20180313
DTSTAMP:20260403T234018
CREATED:20180311T230104Z
LAST-MODIFIED:20180311T191328Z
UID:2131-1520812800-1520899199@www.crossfitsegrate.com
SUMMARY:LUNEDI' 12/03/2018
DESCRIPTION:STRENGTH  \nPUSH PRESS FROM RACK #heavy climbing  \n5/5/3/3/2 \nREST 2’ BTW SET \nWOD \nAMRAP 12’ \n5 SQ CLEAN #60/45 kg \n4 PUSH JERK #60/45 kg \n10 ALT PISTOLS
URL:http://www.crossfitsegrate.com/event/lunedi-12032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180310
DTEND;VALUE=DATE:20180311
DTSTAMP:20260403T234018
CREATED:20180310T081317Z
LAST-MODIFIED:20180310T081402Z
UID:2129-1520640000-1520726399@www.crossfitsegrate.com
SUMMARY:SABATO 10/03/2018
DESCRIPTION:Team of 2\n\n5” total time to find 3 RM of day Overhead Squat from ground  each member\n\n\nAMRAP 20′ (each member perform one full round)\n\n10 Thruster @ 50% 3RM ohs\n10 burpees over the barbell\n\nCash out\n\n100 pull up all team
URL:http://www.crossfitsegrate.com/event/sabato-10032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180309
DTEND;VALUE=DATE:20180310
DTSTAMP:20260403T234018
CREATED:20180308T230103Z
LAST-MODIFIED:20180304T130316Z
UID:2126-1520553600-1520639999@www.crossfitsegrate.com
SUMMARY:VENERDI' 9/03/2018
DESCRIPTION:WOD  \n18.3
URL:http://www.crossfitsegrate.com/event/venerdi-9032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180308
DTEND;VALUE=DATE:20180309
DTSTAMP:20260403T234018
CREATED:20180307T230123Z
LAST-MODIFIED:20180307T204307Z
UID:2124-1520467200-1520553599@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 8/03/2018
DESCRIPTION:BACK CHAIN CONDITIONING  \n4 SET OF: \n-5 T&GO DEADLIFT 3’’ KNEE PAUSE ( in down) #across light \n-10 GHD HYPER EXTENSION WITH PLATE (pause in top position) \n-REST AS NEEDED \nWOD \n5 ROUNDS (CAP 10’) \n10 HANG  POWER C&J #40/30 \n10 WALL BALL #9/6kg
URL:http://www.crossfitsegrate.com/event/giovedi/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180307
DTEND;VALUE=DATE:20180308
DTSTAMP:20260403T234018
CREATED:20180306T230124Z
LAST-MODIFIED:20180306T213429Z
UID:2123-1520380800-1520467199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 7/03/2018
DESCRIPTION:WOD \nFor time \n50 Back Rack lunge #40/25 \n25  Ring dip \n50 Box Jumps \n35 C2B \n50 Sit-ups \n45 Du \n50 Alt Db Snatch 20/15
URL:http://www.crossfitsegrate.com/event/mercoledi/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180306
DTEND;VALUE=DATE:20180307
DTSTAMP:20260403T234018
CREATED:20180305T230110Z
LAST-MODIFIED:20180304T125716Z
UID:2122-1520294400-1520380799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 6/03/2018
DESCRIPTION:GYMNASTIC CONDITIONING  \nALT 15’ EMOM \nA) 200mt ROW \nB) 10 TTB/ 15 knee to chest  \nC) REST \nOgni minuto massimo 50’’ di lavoro \nWOD  \n5 rounds for time (cap 15’) \n23  KB A.SWING #24/16KG \n13  KB LATERAL BURPEES
URL:http://www.crossfitsegrate.com/event/martedi-6032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180305
DTEND;VALUE=DATE:20180306
DTSTAMP:20260403T234018
CREATED:20180304T230146Z
LAST-MODIFIED:20180304T125500Z
UID:2121-1520208000-1520294399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 5/03/2018
DESCRIPTION:STRENGTH \nF.SQUAT #HEAVY CLIMBING  \n5/3/3/2/2 \nREST 2’BTW SET \nWOD \nAMRAP 12’ \n5   P.SNATCH 50/35 \n10 PUSH UPS \n15 DU
URL:http://www.crossfitsegrate.com/event/lunedi-5032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180303
DTEND;VALUE=DATE:20180304
DTSTAMP:20260403T234018
CREATED:20180302T230109Z
LAST-MODIFIED:20180228T115740Z
UID:2118-1520035200-1520121599@www.crossfitsegrate.com
SUMMARY:SABATO 3/03/2018
DESCRIPTION:TEAM OF 2 \nCASH IN – 100 Box Jump over\n\nthen\n\n10 round each of the following complex alternating arm ( KB 24/16)\n\nThe round must be performed with both arms\n1 Deadlift\n1 Hang Clean\n1 Lunge kb hold\n1 Shoulder to overhead\n20 mt farmer carry\n\n\n\nCASH OUT – 100 American Swing
URL:http://www.crossfitsegrate.com/event/sabato-3032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180302
DTEND;VALUE=DATE:20180303
DTSTAMP:20260403T234018
CREATED:20180302T090703Z
LAST-MODIFIED:20180302T090703Z
UID:2119-1519948800-1520035199@www.crossfitsegrate.com
SUMMARY:VENERDI' 2/03/2018
DESCRIPTION:Workout 18.2 \n1-2-3-4-5-6-7-8-9-10 reps for time of:\nDumbbell squats\nBar-facing burpees \nMen use 50-lb. dumbbells / Women use 35-lb. dumbbells \nWorkout 18.2a \n1-rep-max clean \nTime cap: 12 minutes to complete 18.2 AND 18.2a
URL:http://www.crossfitsegrate.com/event/venerdi-2032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180301
DTEND;VALUE=DATE:20180302
DTSTAMP:20260403T234018
CREATED:20180228T230112Z
LAST-MODIFIED:20180228T115503Z
UID:2117-1519862400-1519948799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 01/03/2018
DESCRIPTION:PUSH AND PULL STRENGTH \n4 SET OF:  \n5 PUSH PRESS from the ground (across medium) \n7 C2B strict / 10 PULL UPS / 15 RING ROW  \nREST 1’  \nWOD ( 15 min cap)  \n5 rounds : \n5 CLEAN& JERK #60/40 KG \n10 BOX JUMP OVER \n15 TTB
URL:http://www.crossfitsegrate.com/event/giovedi-01032018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180228
DTEND;VALUE=DATE:20180301
DTSTAMP:20260403T234018
CREATED:20180227T230106Z
LAST-MODIFIED:20180227T205720Z
UID:2116-1519776000-1519862399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 28/02/2018
DESCRIPTION:WOD \nFOR TIME \n1000 MT ROW \n80 AIR SQUAT \n50 SIT UP \n30 PUSH UPS \n20 PULL UPS  \n30 BURPEES OVER THE BAR (lateral)  \n20 DEADLIFT #100/75KG \nAFTER WOD MOBILITY
URL:http://www.crossfitsegrate.com/event/mercoledi-28022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180227
DTEND;VALUE=DATE:20180228
DTSTAMP:20260403T234018
CREATED:20180226T230104Z
LAST-MODIFIED:20180227T045312Z
UID:2114-1519689600-1519775999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 27/02/2018
DESCRIPTION:CONDITIONING \n15 ’ Emom  \nA) ROW 13/15 cal (max 50’’ work)  \nB) MAX EFFORT KB SDHP #32/24 \n C) REST \nWOD \n10’ AMRAP \n5 P.SNATCH #40/30 \n10 OHS  \n15 DU
URL:http://www.crossfitsegrate.com/event/martedi-27022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180226
DTEND;VALUE=DATE:20180227
DTSTAMP:20260403T234018
CREATED:20180225T230148Z
LAST-MODIFIED:20180225T141933Z
UID:2113-1519603200-1519689599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 26/02/2018
DESCRIPTION:GYM SKILL \nKIPPING RING DIP \nGYMNASTIC STRENGTH  \nEMOM 12’ \n30’’ HOLLOW BODY+ DIRECTLY 5 V-UP \n20’’ RING HOLD  \n5/10 KIPPING RING DIP \nWOD (cap 15’) \nFOR TIME  \n5 BAR M.U / 7 c2b / 10 pull ups \n20 alt DB SNATCH #20/15 \n4 BAR M.U / 6 c2b / 9 pull ups  \n30 alt DB SNATCH \n3 BAR M.U / 5 c2b / 8 pull ups  \n40 alt DB SNATCH \n2 BAR M.U / 4 c2b / 7 pull ups
URL:http://www.crossfitsegrate.com/event/lunedi-26022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180224
DTEND;VALUE=DATE:20180225
DTSTAMP:20260403T234018
CREATED:20180223T230906Z
LAST-MODIFIED:20180223T201055Z
UID:2112-1519430400-1519516799@www.crossfitsegrate.com
SUMMARY:SABATO 24/02/2018
DESCRIPTION:Team of 2\n\nDouble Grace (60 Clean and Jerk ) Each member one full round 61/43 KG\n\nthen\n\nKaren (150 Wall Ball)  9/6 kg (switch as needed)\n\nthen\n\n3000 mt row ( switch as needed )
URL:http://www.crossfitsegrate.com/event/sabato-24022018/
END:VEVENT
END:VCALENDAR