BEGIN:VCALENDAR
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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
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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:20160327T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20161030T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20170326T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20171029T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20180325T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20181028T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171028
DTEND;VALUE=DATE:20171029
DTSTAMP:20260403T211805
CREATED:20171027T232332Z
LAST-MODIFIED:20171027T192510Z
UID:1968-1509148800-1509235199@www.crossfitsegrate.com
SUMMARY:28 Ottobre 2017
DESCRIPTION:TEAM WOD OF 2\n7’ AMRAP\nCal AB – 30” (switch every 30”)\nWhile partner holds Plank\n-Total Score: Calories Accumulated\n-Rest 3’-\n7’ AMRAP\nCal Row – 30” (switch every 30”)\nWhile partner Hangs From the bar or Holds in hands 2 heavy Kbs -Total Score: Calories Accumulated\n-Rest 3’-\n7’ AMRAP\n(switch every round)\n5 Burpees\n6 Push Ups\n9 Jump Squat\nTotal Score: N.of reps accumulated (1 rds = 20 reps)
URL:http://www.crossfitsegrate.com/event/28-ottobre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171027
DTEND;VALUE=DATE:20171028
DTSTAMP:20260403T211805
CREATED:20171026T231912Z
LAST-MODIFIED:20171026T192002Z
UID:1967-1509062400-1509148799@www.crossfitsegrate.com
SUMMARY:27 Ottobre
DESCRIPTION:  \nGYMNASTICS SKILLS\nKipping Ring Muscle up \nWOD\n3 Rounds of:\n800mt Run\n25 K2E\n25 KB Swing @24/16Kg
URL:http://www.crossfitsegrate.com/event/27-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171026
DTEND;VALUE=DATE:20171027
DTSTAMP:20260403T211805
CREATED:20171025T223609Z
LAST-MODIFIED:20171025T183749Z
UID:1965-1508976000-1509062399@www.crossfitsegrate.com
SUMMARY:Giovedì 26 Ottobre
DESCRIPTION:Power clean : 9’ EMOM @ climbing \nMIN 1 – 3 reps\nMIN 2- 2 reps\nMIN 3- 1 rep \nWOD\n3 -4 Intervals of 3’ ON\, 3’ OFF\n500 Row\nMax Reps DB Hang Power Clean & Jerk @ 20/10 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-26-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171025
DTEND;VALUE=DATE:20171026
DTSTAMP:20260403T211805
CREATED:20171025T002356Z
LAST-MODIFIED:20171024T202540Z
UID:1964-1508889600-1508975999@www.crossfitsegrate.com
SUMMARY:Mercoledì 25 Ottobre- 2017
DESCRIPTION:WL : OHS from the ground – 4RM \nWOD\n4 Rounds of:\n21 Medball Front Squat @ 9/6Kg\n12 Sumo Deadlift High Pull @ 50/35 Kg\n9 OHS @ 50/35 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-25-ottobre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171024
DTEND;VALUE=DATE:20171025
DTSTAMP:20260403T211805
CREATED:20171024T002459Z
LAST-MODIFIED:20171023T202621Z
UID:1963-1508803200-1508889599@www.crossfitsegrate.com
SUMMARY:Martedì 24 Ottobre
DESCRIPTION:  \nSTRENGTH \n5 sets: \nA1-Front Rack Lunges (6+6) @ climbing\nA2- Lateral side Star Plank – 20”+20”\nA3- Superman Hold with PVC Pipe – 30” \nWod\n5 DL@ 110/85 kg\n50 DUs\n5 strict pull up\n4 DL@ 110/85 kg\n40 DUs\n5 strict pull up\n3 DL@ 110/85 kg\n30 DUs\n5 strict pull up\n2 DL@ 110/85 kg\n20 DUs\n5 strict pull up\n1 DL@ 110/85 kg\n10 DUs\n5 strict pull up
URL:http://www.crossfitsegrate.com/event/martedi-24-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171023
DTEND;VALUE=DATE:20171024
DTSTAMP:20260403T211805
CREATED:20171022T224326Z
LAST-MODIFIED:20171022T124440Z
UID:1962-1508716800-1508803199@www.crossfitsegrate.com
SUMMARY:Ottobre 23 - 2017
DESCRIPTION:WL\nPower Snatch – 1RM \nWOD\n3 Rounds of:\n2’ Max Wall Ball @ 9/6 Kg\n2’ Max Power Snatch @ 35/25 Kg\n2’ Rest
URL:http://www.crossfitsegrate.com/event/ottobre-23-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171019
DTEND;VALUE=DATE:20171020
DTSTAMP:20260403T211805
CREATED:20171018T225742Z
LAST-MODIFIED:20171018T190050Z
UID:1961-1508371200-1508457599@www.crossfitsegrate.com
SUMMARY:Giovedi 19 Ottobre
DESCRIPTION:  \nSTRENGTH\nA1- OHS 5 x 10-8-6-4 reps @climbing\nA2- Ring Row 5 x 10 \nWOD\n3 Rounds of:\n400mt Run\n21 SDHP@ 35/25 Kg\n7 Ring MU or 14 C2B
URL:http://www.crossfitsegrate.com/event/giovedi-19-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171018
DTEND;VALUE=DATE:20171019
DTSTAMP:20260403T211805
CREATED:20171017T233624Z
LAST-MODIFIED:20171017T203801Z
UID:1960-1508284800-1508371199@www.crossfitsegrate.com
SUMMARY:Mercoledì 18 Ottobre
DESCRIPTION:STRENGTH\nA1- Deadlift 5 x 10\nA2- DB Floor Press 5 x 10\nWOD\nAMRAP 12’\n6 Hang Power Snatch @ 50/35 Kg\n12 Back Rack Walking Lunges @ 50/35 Kg\n36 DU or 100 SU
URL:http://www.crossfitsegrate.com/event/mercoledi-18-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171017
DTEND;VALUE=DATE:20171018
DTSTAMP:20260403T211805
CREATED:20171016T224214Z
LAST-MODIFIED:20171016T184331Z
UID:1959-1508198400-1508284799@www.crossfitsegrate.com
SUMMARY:Martedì 16 Ottobre
DESCRIPTION:WOD\nAMRAP 30’\n750mt Row\n-then-\n3 Rounds of:\n10 Alt Arm KB Snatch @ 24/16 Kg\n8 Box Jump 70/60cm\n4 wall climb
URL:http://www.crossfitsegrate.com/event/martedi-16-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171016
DTEND;VALUE=DATE:20171017
DTSTAMP:20260403T211805
CREATED:20171015T225355Z
LAST-MODIFIED:20171015T125459Z
UID:1958-1508112000-1508198399@www.crossfitsegrate.com
SUMMARY:Lunedi 15 Ottobre
DESCRIPTION:WL\nSquat Clean + Front Squat + Thruster 1+1+1 Every 75” x 10 \nWOD\nAMRAP 10’\n10 Thruster @ 40/30Kg\n10 Pull Ups
URL:http://www.crossfitsegrate.com/event/lunedi-15-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20171014T080000
DTEND;TZID=Europe/Rome:20171014T170000
DTSTAMP:20260403T211805
CREATED:20171014T065735Z
LAST-MODIFIED:20171014T065735Z
UID:1957-1507968000-1508000400@www.crossfitsegrate.com
SUMMARY:Sabato 14 Ottobre
DESCRIPTION:  \nTEAM WOD of 2\, switch as needed\nCash In : 600mt OH Plate Carry @ 20/15 Kg \nAccumulete:\n100 Cal Row\, while 1 member is rowing\, the other member Perform Burpees\n100 Push Jerk @50/35 Kg\, while 1 member is doing PJ the other perform Box Jump \nCash out : 600mt OH Plate Carry @ 20/15 Kg
URL:http://www.crossfitsegrate.com/event/sabato-14-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171012
DTEND;VALUE=DATE:20171013
DTSTAMP:20260403T211805
CREATED:20171012T001122Z
LAST-MODIFIED:20171011T201232Z
UID:1956-1507766400-1507852799@www.crossfitsegrate.com
SUMMARY:12 Ottobre 2017
DESCRIPTION:GYM\nEMOM 12’\nMin 1- Alt Arm DB Strict Press tempo 2020 6-8 each arm Reps\nMin 2- Ring Rows tempo with false grip 2020 8-10 Reps\nMin 3- High Knees Jump Rope 20-30” \nWOD\n4 Intervals 2’30” ON\, 2’30”OFF \n500mtM / 400mtW Row\nMax TTB or K2E
URL:http://www.crossfitsegrate.com/event/12-ottobre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171011
DTEND;VALUE=DATE:20171012
DTSTAMP:20260403T211805
CREATED:20171011T003112Z
LAST-MODIFIED:20171010T203213Z
UID:1955-1507680000-1507766399@www.crossfitsegrate.com
SUMMARY:11 Ottobre 2017
DESCRIPTION:WL\nA- Snatch Push Press Behind Neck SN Grip + Snatch Balance 3 x 5+5\nB – Squat Snatch – 2RM of the day in 12’ \nWOD\nAMRAP 12’\n5 OHS @ 50/35Kg\n9 Box Jump Overs\n12 Push up h/off
URL:http://www.crossfitsegrate.com/event/11-ottobre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171010
DTEND;VALUE=DATE:20171011
DTSTAMP:20260403T211805
CREATED:20171009T225943Z
LAST-MODIFIED:20171009T180133Z
UID:1954-1507593600-1507679999@www.crossfitsegrate.com
SUMMARY:10 Ottobre 2017
DESCRIPTION:GYM SKILLS: \nKipping Ring Dip \nWOD\n6 rounds of:\n1’ Max Reps DU\n30” Rest\n1’ Max Reps Push Press @ 35/25 Kg\n30” Rest\n1’ Max Reps KB Swing @ 24/16 Kg\n30” Rest
URL:http://www.crossfitsegrate.com/event/ottobre-10/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20171006T080000
DTEND;TZID=Europe/Rome:20171006T170000
DTSTAMP:20260403T211805
CREATED:20171006T063438Z
LAST-MODIFIED:20171006T063438Z
UID:1953-1507276800-1507309200@www.crossfitsegrate.com
SUMMARY:
DESCRIPTION:  \nSTRENGTH\nA1- Thruster From Rack 4x 2 @ climbing\nA2- L Sit Hold or tuck hold on parallette 4x ME (Target for advance 40”-1’) \nWOD\nFor Time: \n4 Rounds of: \n15 Power Clean @ 50/35 Kg \n15 STOH @ 50/35 Kg \n15 Calories
URL:http://www.crossfitsegrate.com/event/1953/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171005
DTEND;VALUE=DATE:20171006
DTSTAMP:20260403T211805
CREATED:20171004T225926Z
LAST-MODIFIED:20171004T190051Z
UID:1952-1507161600-1507247999@www.crossfitsegrate.com
SUMMARY:5 Ottobre 2017
DESCRIPTION:STRENGTH \nA1- Bench Press Closed Grip- 3-4 x 4 stop 2” on chest\nA2- Wall Climb – 3-4 x 4 \nWOD\n15’ AMRAP \n15 Toes to bar \n10 HSPU Kipping or push ups \n5 Power Snatch @60/40Kg
URL:http://www.crossfitsegrate.com/event/5-ottobre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171004
DTEND;VALUE=DATE:20171005
DTSTAMP:20260403T211805
CREATED:20171003T230750Z
LAST-MODIFIED:20171003T190916Z
UID:1951-1507075200-1507161599@www.crossfitsegrate.com
SUMMARY:4 Ottobre 2017
DESCRIPTION:WOD\nAMRAP 20’:\n30 DU or 90 SU\n12 Wall Ball@9/6 Kg \n30 DU or 90 SU \n15 Box Jump \n30 DU or 90 SU \n200mt Run \n30 DU or 90 SU \n20mt Bear crawl
URL:http://www.crossfitsegrate.com/event/4-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171003
DTEND;VALUE=DATE:20171004
DTSTAMP:20260403T211805
CREATED:20171002T222129Z
LAST-MODIFIED:20171002T202243Z
UID:1950-1506988800-1507075199@www.crossfitsegrate.com
SUMMARY:3 Ottobre 2017
DESCRIPTION:GYM \nEMOM 10’\nOdd 6-8 Kipping Pull Up/ Butterfly Pull Up\nEven 10-12 V Ups \nWOD\n4 Intervals 2’ON\, 2’OFF\n300mt Row /250 for woman\nMax Reps KB SDHP @ 32/24 Kg
URL:http://www.crossfitsegrate.com/event/3-ottobre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171002
DTEND;VALUE=DATE:20171003
DTSTAMP:20260403T211805
CREATED:20171001T224224Z
LAST-MODIFIED:20171001T074334Z
UID:1949-1506902400-1506988799@www.crossfitsegrate.com
SUMMARY:2 Ottobre 2017
DESCRIPTION:WL\nSquat Clean + Split jerk – 1+1 every 90” x 8 sets @ climbing weight \nWOD\nFor Time: 21-15-12-9-6-3\nSquat clean @ 40/30 Kg \nOver the Bar Burpees
URL:http://www.crossfitsegrate.com/event/2-ottobre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170930
DTEND;VALUE=DATE:20171001
DTSTAMP:20260403T211805
CREATED:20170929T222929Z
LAST-MODIFIED:20170929T183702Z
UID:1947-1506729600-1506815999@www.crossfitsegrate.com
SUMMARY:Settembre 30
DESCRIPTION:TEAM WOD of 3\, I go-you go as needed: \n75 Calories Row\n75 Deadlift @ 80/55Kg\n75 Abmat Sit Ups \n200 mt run all together \n60 Calories Row\n60 Deadlift @ 80/55Kg\n60 Abmat Sit Ups \n200 mt run all together \n45 Calories Row\n45 Deadlift @ 80/55Kg\n45 Abmat Sit Ups \n200 mt run all together
URL:http://www.crossfitsegrate.com/event/settembre-30/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170929
DTEND;VALUE=DATE:20170930
DTSTAMP:20260403T211805
CREATED:20170928T221003Z
LAST-MODIFIED:20170928T191130Z
UID:1946-1506643200-1506729599@www.crossfitsegrate.com
SUMMARY:Settembre 29
DESCRIPTION:Gymnastic & Strength\nA1- Front Squat 3- 4 x 8-10 @  tempo 2020\nA2- GHD Sit Up 3-4 x 8-10 \nWOD:\n4 Rounds of:\n20 Alt Arm KB Snatch @ 24/16 Kg\n20 Down & Ups\n200mt (100dx+100sx) 1-arm KB Farmer carry @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/settembre-29/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170928
DTEND;VALUE=DATE:20170929
DTSTAMP:20260403T211805
CREATED:20170927T225751Z
LAST-MODIFIED:20170927T185853Z
UID:1945-1506556800-1506643199@www.crossfitsegrate.com
SUMMARY:Settembre 28
DESCRIPTION:WOD: \nAMRAP 10’:\nLadder up 2\,4\,6\,8\,… \nBox Jump \nCal Row \n-5′- rest \nAMRAP 10’:\nLadder up 2\,4\,6\,8\,… \nPower Clean@ 60/40 \nK2C
URL:http://www.crossfitsegrate.com/event/settembre-28/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170927
DTEND;VALUE=DATE:20170928
DTSTAMP:20260403T211805
CREATED:20170926T222914Z
LAST-MODIFIED:20170926T193014Z
UID:1944-1506470400-1506556799@www.crossfitsegrate.com
SUMMARY:Settembre 27
DESCRIPTION:Strength:\nA1- Push Press 4 x 5 @ climbing\nRest 40”\nA2- Chest to Bar Strict Chin Up Grip 4 x max reps Rest 40”\nA3- Superman Hold 4 x 30”\nRest 40” \nWOD:\nAMRAP 10′: \n30 Air Squat \n20 Db Snatch alt arm 20/10 \n10 Push UP H.R. \n100 mt run
URL:http://www.crossfitsegrate.com/event/settembre-27/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170926
DTEND;VALUE=DATE:20170927
DTSTAMP:20260403T211805
CREATED:20170925T225612Z
LAST-MODIFIED:20170925T185930Z
UID:1943-1506384000-1506470399@www.crossfitsegrate.com
SUMMARY:Settembre 26
DESCRIPTION:WL\nSquat Snatch + OHS – Max Complex of the day in 12’ \nWOD\n5-6 Intervals 90” ON\, 90” OFF \nAMRAP\n5 Deadlift @ 35/25 kg \n5 Power Snatch @ 35/25 kg \n5 OHS @ 35/25 kg
URL:http://www.crossfitsegrate.com/event/1943/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170925
DTEND;VALUE=DATE:20170926
DTSTAMP:20260403T211805
CREATED:20170924T221447Z
LAST-MODIFIED:20170924T121634Z
UID:1942-1506297600-1506383999@www.crossfitsegrate.com
SUMMARY:Settembre 25
DESCRIPTION:GYMNASTICS\nEMOM 12′\nmin1 Kipping Pull Ups – C2B – Bar Muscle Ups (for advanced) – 1-4 reps for quality \nmin2 Parallette pass Through – 6-8 reps\nmin3 Plank on elbow – 45” \nWOD:\nFor time: \n800mt Run \n50 KB Swing@24/16Kg\n30 Burpees Plate
URL:http://www.crossfitsegrate.com/event/settembre-25/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170923
DTEND;VALUE=DATE:20170924
DTSTAMP:20260403T211805
CREATED:20170922T221053Z
LAST-MODIFIED:20170922T054332Z
UID:1940-1506124800-1506211199@www.crossfitsegrate.com
SUMMARY:Settembre 23
DESCRIPTION:Wod: \n1 Wall Ball 20/14 \n2′ SDHP 30/25 \n3′ Air Squat \n4′ Row \n5′ Sit Up \n 
URL:http://www.crossfitsegrate.com/event/settembre-23/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170922
DTEND;VALUE=DATE:20170923
DTSTAMP:20260403T211805
CREATED:20170921T220302Z
LAST-MODIFIED:20170921T190357Z
UID:1939-1506038400-1506124799@www.crossfitsegrate.com
SUMMARY:Settembre 22
DESCRIPTION:Strength: \nA1- Back Squat 4 x 6 @ climbing\nA2- Plank 4 x 30” accumulated\nA3-Plate good morning tempo 2020 4 x 12-15\nWOD:\n3 Rounds of:\n15 Deadlift @80/55 Kg\n500mt Row\n-rest 90” after each round
URL:http://www.crossfitsegrate.com/event/settembre-22/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170921
DTEND;VALUE=DATE:20170922
DTSTAMP:20260403T211805
CREATED:20170920T225903Z
LAST-MODIFIED:20170920T180110Z
UID:1938-1505952000-1506038399@www.crossfitsegrate.com
SUMMARY:Settembre 21
DESCRIPTION:WL COMPLEX: 1 Complex every 75″ x 8 sets climbing \n1 Push Press+ 1 Push Jerk + 1 Split Jerk \nWod:\n21-15-9 Push Jerk@35/25\n50-30-20 DU ( x 2 SU)
URL:http://www.crossfitsegrate.com/event/settembre-21/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20170920T080000
DTEND;TZID=Europe/Rome:20170920T170000
DTSTAMP:20260403T211805
CREATED:20170920T062934Z
LAST-MODIFIED:20170920T062934Z
UID:1937-1505894400-1505926800@www.crossfitsegrate.com
SUMMARY:mercoledi 20 Settembre
DESCRIPTION:  \nEMOM 10’\nmin1 Ring MU – 1-3 Reps or transition\nmin2 V-Up 8-10 reps \nWOD\n5 Intervals 1’30” ON\, 1’30” OFF\nAMRAP\n15 KB Swing 24/16 Kg\n12 Lunges\n9 Push Up (for advanced 4 Strict HSPU)
URL:http://www.crossfitsegrate.com/event/mercoledi-20-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170919
DTEND;VALUE=DATE:20170920
DTSTAMP:20260403T211805
CREATED:20170918T224002Z
LAST-MODIFIED:20170918T164126Z
UID:1936-1505779200-1505865599@www.crossfitsegrate.com
SUMMARY:Martedì 19 Settembre
DESCRIPTION:  \nWOD:\nAMRAP 35’:\n800mt Run\n-then-\n3 Rounds of:\n10 K2E Strict\n15 air squat\n20 alt arm DB Snatch @ 20/10 Kg
URL:http://www.crossfitsegrate.com/event/martedi-19-settembre/
END:VEVENT
END:VCALENDAR