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WOD 11.02.17



WORKOUT OF DAY - FITNESS

A. 0:00 – 3:00 AMRAP 3 Minutes 10 AbMat Sit-ups 7 Goblet Squats (16/12kg) 5 Ring Row - 3:00 – 6:00 REST B. 6:00 – 12:00 AMRAP 6 Minutes 10 V-Ups 7 Shoulder to Overhead (75/55) 5 Pull-ups -12:00 – 15:00 REST C. 15:00 – 24:00 AMRAP 9 Min 10 Knees to Chest 7 Thrusters (75/55) 5 Burpees

WORKOUT OF DAY - PERFORMANCE

A. 0:00 – 3:00 AMRAP 3 Minutes 10 AbMat Sit-ups 7 Squat Cleans (115/75) 5 Pull-ups - 3:00 – 6:00 REST B. 6:00 – 15:00 AMRAP 9 Minutes 10 V-Ups 7 Shoulder to Overhead (115/75) 5 Chest to Bar Pull-ups -15:00 – 18:00 REST C. 18:00 – 30:00 AMRAP 12 Min 10 Toes to Bar 7 Thrusters (115/65) 5 Bar Muscle Ups


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HORÁRIO DE FUNCIONAMENTO

Segunda a Quinta

7:00 às 14:00

16:00 às 21:30

Sexta

7:00 às 14:00

16:00 às 21:00

Sábados

09:00 - 11:30

ENDEREÇO

Rua Dr. Carvalho de Mendonça, 182

Encruzilhada - Santos
contato@crossfitsantista.com

Tel: 013 3221-1128

 

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© 2013 por CrossFit Santista. Orgulhosamente criado pelo Head Coach Diego Righetto