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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Friday’s WOD – February 3, 2017

Conditioning

10:00 Ascending Ladder
3 Clean &?Jerks (135/95), 3 Barbell-Facing Burpees
6 Clean &?Jerks (135/95), 6 Barbell-Facing Burpees
9 Clean &?Jerks (135/95), 9 Barbell-Facing Burpees
12 Clean &?Jerks (135/95), 12 Barbell-Facing Burpees
…..

Recovery Bike/Row

3 Rounds
Minute 1 ? Light Pace
Minute 2 ? Medium Pace
Minute 3 ? Medium/Fast Pace

Shoulder Bulletproofing

15 Rotator Retractions
20 Plate Front Raises
25 Banded Pull-Aparts

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

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Great gym family. The workouts are challenging and they have a great schedule for classes.

Ilene Clemens

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