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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Friday’s WOD – November 2, 2018

Gymnastics

12:00 EMOM
Min 1: 5 Strict Pull Ups
Min 2: 30 sec Ring Holds
Min 3: 30 sec Handstand Hold (against the wall or freestanding)
Min 4: 20 Alt Reverse Body Weight Lunges

Conditioning

ALPHA
7:00 AMRAP

Wall Balls (20/14)
EMOM – 5 Deadlifts (225/155)

BRAVO
7:00 AMRAP

Wall Balls (20/14)
EMOM – 5 Deadlifts (185/135)

CHARLIE
7:00 AMRAP

Wall Balls (20/14)
EMOM – 5 Deadlifts (135/95)

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

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My first week at CIR. I started out very sore. But by day #5 I felt amazing! I love that I can schedule classes according to our schedule.

Mari Anke

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