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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
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X-PUBLISHED-TTL:PT1H
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TZID:Europe/Rome
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
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DTSTART:20151025T010000
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TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
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DTSTART:20161030T010000
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DTSTART:20170326T010000
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DTSTART:20171029T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20160823
DTEND;VALUE=DATE:20160824
DTSTAMP:20260403T230415
CREATED:20160822T220123Z
LAST-MODIFIED:20160822T184642Z
UID:1452-1471910400-1471996799@www.crossfitsegrate.com
SUMMARY:MARTEDI 23/08/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility\nGymnastics\nEMOM 15’\nMin1  C2B or Kipping Pull Up  – 3-6 reps\nMin2 Gymnastic Push Up 10/ for advanced HSPU Strict – 5-7 reps\nMin3 Goblet Squat 12/ for advanced Pistols -3-4 reps each leg \nWOD\nAMRAP 10’\n10 KB Swing @ 32/24 Kg\n10 C2B or Pull Up\n10 Box Jump
URL:http://www.crossfitsegrate.com/event/martedi-23082016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160824
DTEND;VALUE=DATE:20160825
DTSTAMP:20260403T230415
CREATED:20160823T220104Z
LAST-MODIFIED:20160823T185614Z
UID:1453-1471996800-1472083199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 24/08/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nGymnastic & Strength\nA1- Front  Squat 4 x 5 @ climbing\nA2- Ring Rows 4 x 10\nA2- Lateral Side Plank 4 x 30” each side \nAerobic Capacity:\n5 x 1′:30” ON – OFF (Max calories)
URL:http://www.crossfitsegrate.com/event/mercoledi-24082016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160825
DTEND;VALUE=DATE:20160826
DTSTAMP:20260403T230415
CREATED:20160824T220148Z
LAST-MODIFIED:20160824T162152Z
UID:1454-1472083200-1472169599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 25/08/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nMidline:\n3 sets of:\n20 Sit Up – 20 Tuck Crunch- 20 Mountain Climber \nRest 60′ between rounds \nWOD\nFrom main site:\n40-30-20-10\nTTB or K2C\nWall Ball @ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-25082016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160826
DTEND;VALUE=DATE:20160827
DTSTAMP:20260403T230415
CREATED:20160825T220108Z
LAST-MODIFIED:20160824T161910Z
UID:1455-1472169600-1472255999@www.crossfitsegrate.com
SUMMARY:VENERDI 26/08/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nGymnastic & Strength\n4 Sets for quality:\nA1- Strict Press Behind neck SN Grip 6-8 reps\nA2- Superman Hold- 30”-40” \nWOD\nAMRAP 12’\n200mt Run\n7 Power Snatch @ 50/30
URL:http://www.crossfitsegrate.com/event/venerdi-26082016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160827
DTEND;VALUE=DATE:20160828
DTSTAMP:20260403T230415
CREATED:20160826T222554Z
LAST-MODIFIED:20160826T152731Z
UID:1462-1472256000-1472342399@www.crossfitsegrate.com
SUMMARY:Sabato 27 Agosto
DESCRIPTION:TEAM WOD!
URL:http://www.crossfitsegrate.com/event/sabato-27-agosto/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160829
DTEND;VALUE=DATE:20160830
DTSTAMP:20260403T230415
CREATED:20160828T220847Z
LAST-MODIFIED:20160828T121141Z
UID:1463-1472428800-1472515199@www.crossfitsegrate.com
SUMMARY:Lunedì 29 Agosto
DESCRIPTION:Warm Up Group Dynamics & Mobility Gymnastic & Strength \nEMOM 20’ \nOdd 5 Front Squat From The Ground 5 @ climbing weight every 2 sets \nEven Chin Up strict 3-5 reps \nWOD \nFor Time: \n50 DB Thruster @ 20/10 Kg \n30 Cal Row
URL:http://www.crossfitsegrate.com/event/lunedi-29-agosto/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160830
DTEND;VALUE=DATE:20160831
DTSTAMP:20260403T230415
CREATED:20160829T220248Z
LAST-MODIFIED:20160829T110515Z
UID:1464-1472515200-1472601599@www.crossfitsegrate.com
SUMMARY:Martedì 30 Agosto
DESCRIPTION:Warm Up Group Dynamics & Mobility \nWL Squat Snatch – 1RM of the day \nWOD 5 Rounds of: \n8 Squat Snatch @ 40/25 Kg \n12 Over The Bar Burpees
URL:http://www.crossfitsegrate.com/event/martedi-29-agosto/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160831
DTEND;VALUE=DATE:20160901
DTSTAMP:20260403T230415
CREATED:20160830T220829Z
LAST-MODIFIED:20160829T111236Z
UID:1465-1472601600-1472687999@www.crossfitsegrate.com
SUMMARY:Mercoledì 31 Agosto
DESCRIPTION:Warm Up Group Dynamics & Mobility \nMIDLINE: 4 sets \n20” Max Reps 1 leg VUP \n20” Max Reps Tuck Crunch \n20” Max Reps Abmat sit ups \n-rest 1’ b/w rounds \nWOD 5 Rounds of: \n400mt Run \n12 DB Box Over @ 20/10 Kg \n10 pull up \n10 Push Up
URL:http://www.crossfitsegrate.com/event/mercoledi-31-agosto/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160901
DTEND;VALUE=DATE:20160902
DTSTAMP:20260403T230415
CREATED:20160831T220135Z
LAST-MODIFIED:20160831T192032Z
UID:1466-1472688000-1472774399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 01/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nSTRENGTH & GYM STRENGTH:\nA1- Closed Grip Bench Press 4 x 4\nA2- Ring Rows  4 x 10\nA3- GHD Hip & Back extensions 4 x 8 \nWOD:\n7’AMRAP of:\n10 Deadlift 80/55 Kg\n7 Pull Up\n21 DU or 50 SU
URL:http://www.crossfitsegrate.com/event/giovedi-01092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160902
DTEND;VALUE=DATE:20160903
DTSTAMP:20260403T230415
CREATED:20160901T220155Z
LAST-MODIFIED:20160901T194946Z
UID:1467-1472774400-1472860799@www.crossfitsegrate.com
SUMMARY:VENERDI 02/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\n20’AMRAP of:\n500mt row\n50mt OH Plate Carry @ 20/15Kg\n12 KB Russian Swing 24/16kg\n8 Kipping HSPU or 10 Perfect Gym Push Up
URL:http://www.crossfitsegrate.com/event/venerdi-02092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160903
DTEND;VALUE=DATE:20160904
DTSTAMP:20260403T230415
CREATED:20160902T220140Z
LAST-MODIFIED:20160831T164932Z
UID:1468-1472860800-1472947199@www.crossfitsegrate.com
SUMMARY:SABATO 03/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility\nTEAM WOD of 2:\n-Cash In: 50 Partner ball pass sit up (facing each other) @ 9/6 Kg\n10 Rounds each member\, I GO-YOU GO every round\n100mt Run with medball on shoulder @ 9/6 Kg\n10 Wall Ball @ 9/6 Kg\n-Cash out: 50 Partner ball pass sit up (facing each other) @ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/sabato-03092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160905
DTEND;VALUE=DATE:20160906
DTSTAMP:20260403T230415
CREATED:20160904T220033Z
LAST-MODIFIED:20160904T110344Z
UID:1471-1473033600-1473119999@www.crossfitsegrate.com
SUMMARY:Lunedì 5 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nSTRENGTH & GYM STRENGTH: \n5 Sets of: \nA1- Back Squat – 6 reps \nA2- Strict TTB or K2E -6-8 reps \nWOD: 15’ AMRAP of: \n20/15 Cal Row \n12 DB Hang Power Clean @ 20/10 Kg \n9 DB Push Press @ 20/10 Kg \n6 DB Burpees @ 20/10 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-5-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160906
DTEND;VALUE=DATE:20160907
DTSTAMP:20260403T230415
CREATED:20160905T220153Z
LAST-MODIFIED:20160905T201540Z
UID:1472-1473120000-1473206399@www.crossfitsegrate.com
SUMMARY:MARTEDI 06/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYMNASTICS SKILLS\nPistols \nFor Advanced : EMOM 8\nOdd Pistol / assisted Pistol – 3-4 each leg\nEven Lateral Side Plank – 30” + 30” \nWOD:\nFor Time:\n600mt Run\n30 Alt Leg Front Rack Lunges @ 50/35 Kg\n15 KB Swing @ 24/16 Kg\n400mt Run\n20 Alt Leg Front Rack Lunges @ 50/35 Kg\n10 KB Swing @ 24/16Kg\n200mt Run\n10 Alt Leg Front Rack Lunges @ 50/35 Kg\n5 KB Swing @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/martedi-06092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160907
DTEND;VALUE=DATE:20160908
DTSTAMP:20260403T230415
CREATED:20160906T222357Z
LAST-MODIFIED:20160906T162554Z
UID:1475-1473206400-1473292799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 07/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\nHang Power clean & Push Jerk – 2RM  (drop and go after the 1st rep) \nWOD:\nLadder up in 10’\n2\,4\,6\,8\,..reps of:\nPull Up\nPower Clean 40/25 Kg\nOTB Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-07092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160908
DTEND;VALUE=DATE:20160909
DTSTAMP:20260403T230415
CREATED:20160907T220139Z
LAST-MODIFIED:20160906T162922Z
UID:1476-1473292800-1473379199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 08/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nSTRENGTH & GYM STRENGTH:\nA1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10)\nA2- GHD Sit Ups 5 x 12-15\nA3- Superman Hold 5 x 1’ accumulated \nWOD:\n3-4 Rounds of:\n500mt Row\n15 OHS @ 40/25 Kg\n30 DU or 70 SU
URL:http://www.crossfitsegrate.com/event/giovedi-08092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160908
DTEND;VALUE=DATE:20160909
DTSTAMP:20260403T230415
CREATED:20160907T220140Z
LAST-MODIFIED:20160907T165412Z
UID:1477-1473292800-1473379199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 08/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nSTRENGTH & GYM STRENGTH:\nA1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10)\nA2- Superman Hold 5 x 1’ accumulated \nWOD:\n4 Rounds of:\n500mt Row\n15 OHS @ 40/25 Kg\n30 DU or 70 SU
URL:http://www.crossfitsegrate.com/event/giovedi-08092016-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160909
DTEND;VALUE=DATE:20160910
DTSTAMP:20260403T230415
CREATED:20160908T220121Z
LAST-MODIFIED:20160908T165721Z
UID:1478-1473379200-1473465599@www.crossfitsegrate.com
SUMMARY:VENERDI 09/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\nAMRAP 25’\n1000mt Run\n20 Alt Arm KB Snatch @24/16 Kg\n15 TTB/ K2E
URL:http://www.crossfitsegrate.com/event/venerdi-09092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160910
DTEND;VALUE=DATE:20160911
DTSTAMP:20260403T230415
CREATED:20160909T220148Z
LAST-MODIFIED:20160908T165919Z
UID:1479-1473465600-1473551999@www.crossfitsegrate.com
SUMMARY:SABATO 10/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility\nTEAM WOD of 2:\nOgni membro deve completare tutto il round\, cambio ogni round (I GO-YOU GO every round )\nRound 1:\n15 Burpees Pull Up\n30 Box Jumps Overs\nRound 2:\n200mt Run\n30 Thruster @ empty BB\nRound 3:\n15 HSPU or 8 Wall Climb\n30 KB Swing @ 24/16 Kg\nRound 4:\n15 GTOH Plate @ 20/15 Kg\n30 Air Squat
URL:http://www.crossfitsegrate.com/event/sabato-10092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160912
DTEND;VALUE=DATE:20160913
DTSTAMP:20260403T230415
CREATED:20160911T221946Z
LAST-MODIFIED:20160911T122215Z
UID:1480-1473638400-1473724799@www.crossfitsegrate.com
SUMMARY:Lunedì 12 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: \nA1- Deadlift 4 x 10-8-6-4 @ climbing weight \nA2- Weighted Strict Chin Up 4 x 4 @ climbing weight \nWOD: 3 Rounds of: \n50 DU/100 SU \n40 Air Squat \n30 Sit Ups \n20 Power Snatch @ 35/25 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-12-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160913
DTEND;VALUE=DATE:20160914
DTSTAMP:20260403T230415
CREATED:20160912T220150Z
LAST-MODIFIED:20160912T192332Z
UID:1481-1473724800-1473811199@www.crossfitsegrate.com
SUMMARY:Martedì 13 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nGymnastics Strength \nEMOM 8-10’ – \nOdd 2-4 Reps Strict Ring Dip \nEven 8-10 Reps One leg V- Up \nWOD: \n7 Intervals 1’ON\, 1’OFF \n10 OTB Burpees \nME Push Press @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/martedi-13-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160914
DTEND;VALUE=DATE:20160915
DTSTAMP:20260403T230415
CREATED:20160913T220114Z
LAST-MODIFIED:20160913T192534Z
UID:1482-1473811200-1473897599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 14/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\nPower Clean Cycling – EMOM 10’- 3-4 reps @ climbing \nWOD:\n12’ AMRAP:\n5 C2B or Pull Up\n7 Power clean @ 70/ 45 Kg\n200 mt run
URL:http://www.crossfitsegrate.com/event/mercoledi-14092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160915
DTEND;VALUE=DATE:20160916
DTSTAMP:20260403T230415
CREATED:20160914T225356Z
LAST-MODIFIED:20160914T185455Z
UID:1485-1473897600-1473983999@www.crossfitsegrate.com
SUMMARY:Giovedì 15 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nSTRENGTH : \nFront Squat 5 x 5 @ climbing \nWOD: \n3 Rounds of: \n10 Kipping HSPU or 12 push up \n30 Wall Ball @ 9/6 Kg \n500 mt row
URL:http://www.crossfitsegrate.com/event/giovedi-15-settembre-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160916
DTEND;VALUE=DATE:20160917
DTSTAMP:20260403T230415
CREATED:20160915T221629Z
LAST-MODIFIED:20160915T191712Z
UID:1486-1473984000-1474070399@www.crossfitsegrate.com
SUMMARY:Venerdì 16 Settembre
DESCRIPTION:WARM UP: \n10’ Groups Dynamics & Mobility \nWOD: \n5 Rounds of: \n1’ Walking Lunges \n1’ KB SDHP @ 32/24 Kg \n1’ Parallette Pass Through \n1’ Down&Up \n1’ Abmat Sit Up \n1’ Rest
URL:http://www.crossfitsegrate.com/event/venerdi-16-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160917
DTEND;VALUE=DATE:20160918
DTSTAMP:20260403T230415
CREATED:20160916T221841Z
LAST-MODIFIED:20160916T173002Z
UID:1487-1474070400-1474156799@www.crossfitsegrate.com
SUMMARY:SABATO 17/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nComplete for time\, switching as needed: \n20 C2B/Pull Up \n40 DB Push Up \n40 DB Thruster 20/10 kg \n60 Box Jump Overs \n80 Cal Row
URL:http://www.crossfitsegrate.com/event/sabato-17092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160919
DTEND;VALUE=DATE:20160920
DTSTAMP:20260403T230415
CREATED:20160918T222018Z
LAST-MODIFIED:20160919T084206Z
UID:1488-1474243200-1474329599@www.crossfitsegrate.com
SUMMARY:LUNEDI 19/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & & Mobility \nSTRENGTH\nA- Back Squat – 2RM \nWOD:\nFor Time:\n75 Back Squat from the ground @ 70/45 Kg\n-every minute 5 Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-19092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160920
DTEND;VALUE=DATE:20160921
DTSTAMP:20260403T230415
CREATED:20160919T233007Z
LAST-MODIFIED:20160919T193246Z
UID:1490-1474329600-1474415999@www.crossfitsegrate.com
SUMMARY:Martedì 20 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nWL Hang Power Snatch – \nEMOM 12’ – 2 reps @ climbing \nWOD: \n9’ AMRAP of: \n9 Hang Power Snatch @ 35/25 Kg \n9 Pull Up \n9 Box Jump Overs \n 
URL:http://www.crossfitsegrate.com/event/martedi-20-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160921
DTEND;VALUE=DATE:20160922
DTSTAMP:20260403T230415
CREATED:20160920T220454Z
LAST-MODIFIED:20160920T170702Z
UID:1491-1474416000-1474502399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 21/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\n20’AMRAP:\n2 rounds of:\n4 Rind Dip\n8 Alt arm DB Snatch @20/10 Kg\n16 Jumping Split Squat\n-then-\n400mt Run
URL:http://www.crossfitsegrate.com/event/mercoledi-21092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160922
DTEND;VALUE=DATE:20160923
DTSTAMP:20260403T230415
CREATED:20160921T224613Z
LAST-MODIFIED:20160921T155121Z
UID:1492-1474502400-1474588799@www.crossfitsegrate.com
SUMMARY:Giovedì 22 Settembre
DESCRIPTION:WARM UP:  \n10’ Groups Dynamics & Mobility  \nGymnastics Skills: Kipping HSPU  \nFor Advanced: EMOM 10’- 3-5 Reps \nWOD: \n5 Rounds of: \n5 Power Clean& Press @ 80/50 Kg \n20 DU or 40 SU
URL:http://www.crossfitsegrate.com/event/giovedi-22-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160923
DTEND;VALUE=DATE:20160924
DTSTAMP:20260403T230415
CREATED:20160922T223812Z
LAST-MODIFIED:20160923T111539Z
UID:1494-1474588800-1474675199@www.crossfitsegrate.com
SUMMARY:VENERDI 23/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nSTRENGTH & GYM STRENGTH:\nA1- Shoulder Press 5 x 5 @ climbing\nA2- Strict K2E 5 x 8 \nWOD:\n15-12-9-6-3 Reps of:\nDeadlift 80/60 Kg\nPush up\nDown & Up
URL:http://www.crossfitsegrate.com/event/venerdi-23092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160924
DTEND;VALUE=DATE:20160925
DTSTAMP:20260403T230415
CREATED:20160923T224034Z
LAST-MODIFIED:20160922T154133Z
UID:1495-1474675200-1474761599@www.crossfitsegrate.com
SUMMARY:SABATO 24/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility\nTEAM WOD of 2:\nComplete\, switching every round:\nAMRAP 4’\n1 Round of cindy each member\n-rest 2’-\nAMRAP 4’\n7 KB Swing @ 32/24 Kg\n7 GHD Sit Ups\n-rest 2’-\nAMRAP 4’\n10 Thruster @ empty BB\n5 Bar facing Burpees\n-rest 2’-\nAMRAP 4’\nMax Cal row – switch every 10
URL:http://www.crossfitsegrate.com/event/sabato-24092016/
END:VEVENT
END:VCALENDAR