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Monday, March 23, 2020

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Hi everyone,

We have added some additional time slots to the daily schedule of Zoom classes; we hope the added classes give you all a little flexibility in your daily schedule and time to join us and get a workout in with all the other dedicated Spiders!

7 AM (Open to the public!)

8:30 AM (CFIS Members)

Noon (CFIS Members)

4:30 PM (CFIS Members)

5:30 PM (CFIS Members)

Lactate Threshold

Please be sure to keep checking the CrossFit Iron Spider Facebook page for continued updates on our plan and schedule. We will keep you updated on our plan of attack.

WOD

5 Rounds of 1:00 at each:

DB Alt snatch/Plate/Backpack/object ground to overhead (https://www.youtube.com/watch?v=62HbnOpBrI8)

Lateral hops over the object (over and back = 1)

Plate sit-ups OR butterfly sit-ups

Burpees

Rest

*Score is total reps for all 5 rounds

*Additional backpack exercise sample video: https://www.youtube.com/watch?v=Kef5oURhJFw

Post WOD Stretches (https://www.youtube.com/watch?v=Ji9vKgfWK88)

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