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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-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
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TZID:Europe/Rome
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20140330T010000
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TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20141026T010000
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
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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BEGIN:VEVENT
DTSTART;VALUE=DATE:20150519
DTEND;VALUE=DATE:20150520
DTSTAMP:20260404T001408
CREATED:20150518T220137Z
LAST-MODIFIED:20150518T075854Z
UID:781-1431993600-1432079999@www.crossfitsegrate.com
SUMMARY:MARTEDI 19/05/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM SKILLS\nRING MUSCLE UP – Intro and transition practice \nWOD:\nFor Time:\n15 Hang Power Clean & Push Press @ 60/35 Kg\n30 Pull Up\n15 Hang Power Clean & Push Press @ 60/35 Kg
URL:http://www.crossfitsegrate.com/event/martedi-190515/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150520
DTEND;VALUE=DATE:20150521
DTSTAMP:20260404T001408
CREATED:20150519T220100Z
LAST-MODIFIED:20150518T080013Z
UID:782-1432080000-1432166399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 20/05/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility & Split Jerk Foot Work for 10’ \nWL \nSplit Jerk review technique with light weight\nEMOM 10’: 2 reps @ climbing weight holding pos for 3” each reps \nWOD:\nFor Time:\n50 DB Snatch alt arm @ 20/10 Kg\n1K Run
URL:http://www.crossfitsegrate.com/event/mercoledi-200515/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150521
DTEND;VALUE=DATE:20150522
DTSTAMP:20260404T001408
CREATED:20150520T220144Z
LAST-MODIFIED:20150518T080437Z
UID:783-1432166400-1432252799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 21/05/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Shoulder Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Parallette Pass Through 4 x 8-10\nA2- Body Rows 4 x 6-8\nA3- 1arm KB or DB Deadlift 4 x 8+8 (alt arm every rep)\nRest 60” \nWOD\nFor Time:\n15-12-9 reps of:\nC2B Pull Up\nSquat clean thruster @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-210515/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150522
DTEND;VALUE=DATE:20150523
DTSTAMP:20260404T001408
CREATED:20150521T220103Z
LAST-MODIFIED:20150518T080546Z
UID:784-1432252800-1432339199@www.crossfitsegrate.com
SUMMARY:VENERDI 22/05/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Shoulder Mobility \nWOD\nAMRAP 20’\n250mt row\n-then-\n2 Rounds of:\n20” HS Hold / 30” plank hold on hands\n10 OTB Burpees\n5 Deadlift @ 80/55Kg
URL:http://www.crossfitsegrate.com/event/venerdi-220515/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150523
DTEND;VALUE=DATE:20150524
DTSTAMP:20260404T001408
CREATED:20150522T220151Z
LAST-MODIFIED:20150522T204026Z
UID:785-1432339200-1432425599@www.crossfitsegrate.com
SUMMARY:SABATO 23/05/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics &TTR Technique review \nTEAM WOD of 3\n5 Rounds of:\n30 OHS @ 20/15 Kg\n30 TTB /k2e k2c\n30 Wall Ball @ 9/6Kg\n30 DU/60SU\n-one member work at time
URL:http://www.crossfitsegrate.com/event/sabato-230515-warm/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150525
DTEND;VALUE=DATE:20150526
DTSTAMP:20260404T001408
CREATED:20150524T220106Z
LAST-MODIFIED:20150524T173102Z
UID:788-1432512000-1432598399@www.crossfitsegrate.com
SUMMARY:Lunedì 25 Maggio
DESCRIPTION:Warm Up \n10′ group dynamics and mobility \nGYM STRENGTH & BB STRENGTH \nEMOM 16’ \nOdd 3 thruster @ climbing weight every 2 sets \nEven 5 Ring dip strict \nWOD Intervals 1’ ON \, 1’OFF as needed to finish: \n50 Bar Facing Burpees \n25 Power Clean @ 50/35 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-25-maggio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150526
DTEND;VALUE=DATE:20150527
DTSTAMP:20260404T001408
CREATED:20150525T220106Z
LAST-MODIFIED:20150525T195724Z
UID:790-1432598400-1432684799@www.crossfitsegrate.com
SUMMARY:MARTEDI 26/05/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM SKILLS\nReview PISTOL technique for 15’ \nWOD:\n10 Rounds of:\n9 KB SDHP@32/20 Kg\n6 alt leg Pistol\n9 KB Swing @ 32/20 Kg
URL:http://www.crossfitsegrate.com/event/martedi-26052015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150527
DTEND;VALUE=DATE:20150528
DTSTAMP:20260404T001408
CREATED:20150526T220103Z
LAST-MODIFIED:20150525T102956Z
UID:791-1432684800-1432771199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 27/05/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL: Hang Power Snatch\nEMOM 10: 3 Reps Hang DEEP power snatch holding receiving pos 3” each reps @ light weight \nWOD\nEvery 4’ for 3 Rounds\, complete:\n400/500mt ROW AFAP\n12 Box Jump\n12 Push Press @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-27052015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150528
DTEND;VALUE=DATE:20150529
DTSTAMP:20260404T001408
CREATED:20150527T220103Z
LAST-MODIFIED:20150525T103106Z
UID:792-1432771200-1432857599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 28/05/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Bench Press 4 x 5\nA2- Strict Pull Up 4 x 5-7 holding chin over the bar 2”\nRest 60” \nWOD\n5’ AMRAP:\n10 Wall Ball @ 9/6 Kg\n5 TTB/7 K2E\n-Rest 3’-\n5’ AMRAP:\n5 DB Hang Squat Clean @ 20/10 Kg\n5 Pull Up
URL:http://www.crossfitsegrate.com/event/giovedi-28052015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150529
DTEND;VALUE=DATE:20150530
DTSTAMP:20260404T001408
CREATED:20150528T220121Z
LAST-MODIFIED:20150528T210316Z
UID:793-1432857600-1432943999@www.crossfitsegrate.com
SUMMARY:VENERDI 29/05/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nAMRAP 20’\n400mt Run\n30 Air Squat\n30 Sit Up\n30 1-arm –KB Swing alt arm every rep @ 24/16Kg
URL:http://www.crossfitsegrate.com/event/venerdi-290515/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150530
DTEND;VALUE=DATE:20150531
DTSTAMP:20260404T001408
CREATED:20150529T220105Z
LAST-MODIFIED:20150525T103404Z
UID:794-1432944000-1433030399@www.crossfitsegrate.com
SUMMARY:SABATO 30/05/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTeam of 2:\n3’ ME Burpees Box Jump “I go You go every reps”\nNO REST!\n3’ Max Rounds: 5 Deadlift @ 60/40 Kg\, 7 Push Ups h/off (change every round)\nNO REST!\n3’ Max Rounds: 5 Ball clean\, 5 Wall ball @ 9/6 Kg (change every round)\nNO REST!\n3’Max 100mt Sprint Run(=1 Rep) -change every rep
URL:http://www.crossfitsegrate.com/event/sabato-300515/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150601
DTEND;VALUE=DATE:20150602
DTSTAMP:20260404T001408
CREATED:20150531T220104Z
LAST-MODIFIED:20150527T104314Z
UID:797-1433116800-1433203199@www.crossfitsegrate.com
SUMMARY:LUNEDI 01/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Front Squat 5 x 4\nA2- GHD Sit Ups 5 x 10-12\nRest 60” \nWOD\n5 Rounds of:\n12 Power Clean @50/30kg\n9 Wall Ball @ 9/6kg\n6 Ring Dip
URL:http://www.crossfitsegrate.com/event/lunedi-010615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150602
DTEND;VALUE=DATE:20150603
DTSTAMP:20260404T001408
CREATED:20150601T220127Z
LAST-MODIFIED:20150601T162643Z
UID:799-1433203200-1433289599@www.crossfitsegrate.com
SUMMARY:MARTEDI 02/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM SKILLS\nKipping HSPU – introduce and practice for 10-15′ \nWOD:\nAMRAP 15′\n7 Plate Push Up\n7 OHS @40/25kg\n250mt Row
URL:http://www.crossfitsegrate.com/event/martedi-020615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150603
DTEND;VALUE=DATE:20150604
DTSTAMP:20260404T001408
CREATED:20150602T220107Z
LAST-MODIFIED:20150601T162824Z
UID:800-1433289600-1433375999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 03/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\nHANG SQUAT CLEAN +SQUAT CLEAN: Review with Light weight for 10’ then\nEMOM 10’:2+1 Reps @ climbing weight every 3 sets \nWOD:\nIn 12′ Ladder up 3\,6\,9..\n-DB Hang Power Clean & Press @ 15/7kg\n-Box Jump Overs\n-Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-030615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150604
DTEND;VALUE=DATE:20150605
DTSTAMP:20260404T001408
CREATED:20150603T220131Z
LAST-MODIFIED:20150601T162932Z
UID:801-1433376000-1433462399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 04/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Strict Press 5 x 5\nA2- Weighted Chin Ups 5 x 5/7\nA3- GHD Hip extension 5 x 8-10\nRest 60” \nWOD\n30-20-10 Reps of:\nPower Snatch @ 35/25 Kg\nKB Swing @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-040615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150605
DTEND;VALUE=DATE:20150606
DTSTAMP:20260404T001408
CREATED:20150604T220137Z
LAST-MODIFIED:20150601T163018Z
UID:802-1433462400-1433548799@www.crossfitsegrate.com
SUMMARY:VENERDI 01/06/15
DESCRIPTION:WARM UP\n-10’ Groups Dynamics & Mobility\n– KB Clean Review \nWOD\n5 Rounds of:\n400mt Run\n40 DU\n20 1 Arm KB CLEAN alt arm every rep @ 24/16kg
URL:http://www.crossfitsegrate.com/event/venerdi-010615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150606
DTEND;VALUE=DATE:20150607
DTSTAMP:20260404T001408
CREATED:20150605T220132Z
LAST-MODIFIED:20150601T170425Z
UID:803-1433548800-1433635199@www.crossfitsegrate.com
SUMMARY:SABATO 06/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3\nAll Team Must Complete\, switch as needed:\n75 SDHP @35/25kg\n75 Burpees Pull up/touch\n75 Wall Ball @9/6kg\n75 Cal Row
URL:http://www.crossfitsegrate.com/event/sabato-060615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150608
DTEND;VALUE=DATE:20150609
DTSTAMP:20260404T001408
CREATED:20150607T220254Z
LAST-MODIFIED:20150607T121724Z
UID:804-1433721600-1433807999@www.crossfitsegrate.com
SUMMARY:Lunedì 8 Giugno
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Mobility \nGYM STRENGTH \nA1- 1-leg-DL KB 4 x 8 each leg \nA2- 1-leg-V-Ups 4 x 8 each side \nA3- Perfect Gym Wall Climb 4 x 4 \nRest 60” \nWOD 21-15-9 Reps \nDeadlift @ 80/50kg \nWall Ball @9/6kg
URL:http://www.crossfitsegrate.com/event/lunedi-8-giugno/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150609
DTEND;VALUE=DATE:20150610
DTSTAMP:20260404T001408
CREATED:20150608T220120Z
LAST-MODIFIED:20150608T204955Z
UID:805-1433808000-1433894399@www.crossfitsegrate.com
SUMMARY:Martedì 9 Giugno
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Shoulder Mobility \nSKILLS: KIPPING PULL UP \nWOD: \nAMRAP 12′ \n5 Pull Up \n7 Push Jerk @50/30kg \n9 OTB Burpees
URL:http://www.crossfitsegrate.com/event/martedi-9-giugno/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150610
DTEND;VALUE=DATE:20150611
DTSTAMP:20260404T001408
CREATED:20150609T220141Z
LAST-MODIFIED:20150609T155920Z
UID:808-1433894400-1433980799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 10/06/15
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Mobility \nWL\nSQUAT SNATCH: SKILLS\nThen-EMOM 10’: 3 reps @ climbing weight \nWOD:\n3 rounds of:\n15 Power Snatch @ 40/30kg\n50 Sit Ups\n75 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-100615-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150610
DTEND;VALUE=DATE:20150611
DTSTAMP:20260404T001408
CREATED:20150609T220158Z
LAST-MODIFIED:20150609T155707Z
UID:807-1433894400-1433980799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 10/06/15
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Mobility\n \nWL\nSQUAT SNATCH: SKILLS\nThen-EMOM 10’: 3 reps @ climbing weight\n \nWOD:\n3 rounds of:\n15 Power Snatch @ 40/30kg\n50 Sit Ups\n75 Du
URL:http://www.crossfitsegrate.com/event/mercoledi-100615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150611
DTEND;VALUE=DATE:20150612
DTSTAMP:20260404T001408
CREATED:20150610T220130Z
LAST-MODIFIED:20150609T160051Z
UID:809-1433980800-1434067199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 11/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nBB STRENGTH\nIn 20′ find a BSQ HEAVY DOUBLE \nWOD\n15’AMRAP:\n500mt Row\n15 Back Squat @ 50/35kg\n15/20 Push up h/off
URL:http://www.crossfitsegrate.com/event/giovedi-110615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150612
DTEND;VALUE=DATE:20150613
DTSTAMP:20260404T001408
CREATED:20150611T220156Z
LAST-MODIFIED:20150609T160208Z
UID:810-1434067200-1434153599@www.crossfitsegrate.com
SUMMARY:VENERDI 12/06/15
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL SKILLS: KB TGU review and practice \nWOD\nAMRAP 20′\n6 KB TGU Alt Arm @ 24/16kg\n12 KB Swing @ 24/16kg\n18 KB Front Rack Lunges @ 24/16kg
URL:http://www.crossfitsegrate.com/event/venerdi-120615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150613
DTEND;VALUE=DATE:20150614
DTSTAMP:20260404T001408
CREATED:20150612T220212Z
LAST-MODIFIED:20150609T160300Z
UID:811-1434153600-1434239999@www.crossfitsegrate.com
SUMMARY:SABATO 13/06/15
DESCRIPTION:SIAMO TUTTI A DIANO MARINA PER THE FINAL ROUTE!
URL:http://www.crossfitsegrate.com/event/sabato-130615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150615
DTEND;VALUE=DATE:20150616
DTSTAMP:20260404T001408
CREATED:20150614T220105Z
LAST-MODIFIED:20150609T160401Z
UID:812-1434326400-1434412799@www.crossfitsegrate.com
SUMMARY:LUNEDI 15/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Push Press Behind Neck SN Grip 5 x 8-10\nA2- Strict Pull Up 5 x 6-8\nRest 60” \nWOD\n6 Rounds of:\n6 TTB\n6 Hang Power Snatch @50/30kg\n6 Box Jump @60/50cm
URL:http://www.crossfitsegrate.com/event/lunedi-150615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150616
DTEND;VALUE=DATE:20150617
DTSTAMP:20260404T001408
CREATED:20150615T220109Z
LAST-MODIFIED:20150615T163040Z
UID:813-1434412800-1434499199@www.crossfitsegrate.com
SUMMARY:MARTEDI 16/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM SKILLS\nRope Climb \nWOD:\nAMRAP 12′\n200mt Run/ 250mt row (alternating every rd)\n50mt Walking Lunges
URL:http://www.crossfitsegrate.com/event/martedi-160615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150617
DTEND;VALUE=DATE:20150618
DTSTAMP:20260404T001408
CREATED:20150616T220101Z
LAST-MODIFIED:20150609T160552Z
UID:814-1434499200-1434585599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 17/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWL\nPW CLEAN& PUSH JERK – Daily RM in 20′ \nWOD:\n3 Rounds of:\n10 Pw Clean&Push Jerk@ 40/30kg\n10 Pull up\n10 Bar facing Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-170615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150618
DTEND;VALUE=DATE:20150619
DTSTAMP:20260404T001408
CREATED:20150617T220126Z
LAST-MODIFIED:20150609T160718Z
UID:816-1434585600-1434671999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 18/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Back Squat 4/5 x 5 holding bottom pos 3”\nA2- KE2 Strict – 4/5 x 6/8\nA3- Superman hold – 4/5 x accumulated 1′\nRest 60” \nWOD\nFor Time:\n30-20-10 Reps/Cal:\nDeadlift @ 80/50kg\nCal Row
URL:http://www.crossfitsegrate.com/event/giovedi-180615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150619
DTEND;VALUE=DATE:20150620
DTSTAMP:20260404T001408
CREATED:20150618T220135Z
LAST-MODIFIED:20150618T153653Z
UID:817-1434672000-1434758399@www.crossfitsegrate.com
SUMMARY:VENERDI 19/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Shoulder Mobility \nWOD\nAMRAP 20’\n400mt Run\n-then-\n3 Rounds of:\n20 DU’s\n10 OHS empty BB\n5 Push Up hands off
URL:http://www.crossfitsegrate.com/event/venerdi-190615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150620
DTEND;VALUE=DATE:20150621
DTSTAMP:20260404T001408
CREATED:20150619T220124Z
LAST-MODIFIED:20150618T153717Z
UID:818-1434758400-1434844799@www.crossfitsegrate.com
SUMMARY:SABATO 20/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics \nTEAM WOD of 3\n-CASH IN: 60 BURPEES PLATE ”I go\, you go”\n150 Wall Ball @9/6kg\n75 Pull up\n150 Push Press @ 35/25kg\n75  Sit Ups\n-CASH IN: 60 BURPEES PLATE ”I go\, you go”\n-one member work at time
URL:http://www.crossfitsegrate.com/event/sabato-200615/
END:VEVENT
END:VCALENDAR