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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Friday’s WOD – April 27, 2018

Strength

14:00 E2MOM

Set #1 ? 3 Front Squats @? 80% of 1RM Front Squat
Set #2 ? 1 Front Squat @? 85% of 1RM Front Squat
Set #3 ? 3 Front Squats @? 80% of 1RM Front Squat
Set #4 ? 1 Front Squat @? 88% of 1RM Front Squat
Set #5 ? 3 Front Squats @? 80% of 1RM Front Squat
Set #6 ? 1 Front Squat @? 91% of 1RM Front Squat
Set #7 ? 10 Back Squats @? 75% of 1RM Front Squat

Conditioning

?Sea Legs?
2 RFT
500 Meter Row
15 Power Snatches (95/65)
500 Meter Row
15 Overhead Squats (95/65)

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Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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I’ve been a cyclist and weightlifter for 20 years, but as I moved into my forties I had begun to lose some mobility and experience a lot of pain in my knees. CrossFit Iron Refined has helped me to balance my strength, improve my mobility, and completely eliminate any pain in my knees. Their coaches give great emphasis to proper technique, warm-up, and stretching. The environment is fun and supportive.

Mark Van Arsdale

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