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CrossFit in Eagle River, Alaska

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Monday’s WOD – April 16, 2018

Strength

Squat Waves

Min 1 ? 6 Back Squats @?66% of 1RM Back Squat
Min 2 ? 4 Back Squats?@ 71% of 1RM Back Squat
Min 3 ? 2 Back Squats @?76% of 1RM Back Squat
REST 1:00
Min 5 ? 6 Back Squats @ 71% of 1RM Back Squat
Min 6 ? 4 Back Squats @?76% of 1RM Back Squat
Min 7 ? 2 Back Squats @ 81% of 1RM Back Squat
Rest 1:00
Min 9 ? 6 Back Squats @?76% of 1RM Back Squat
Min 11 ? 4 Back Squats @ 81% of 1RM Back Squat
Min 13 ? 2 Back Squats @?86% of 1RM Back Squat
Rest 2:00
10 Front Squats @?58% of 1RM Back Squat

Conditioning

12:00 EMOM
Min 1: 10 Romanian DL (45-50% 1-RM DL)
Min 2: 15 Weighted Sit-Ups(20/14)
Min 3: 20 Hip Bridges
Min 4: 20 Weighted Russian Twists (10/side)

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

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Testimonials

Traveled to AK on vacay and this was the closest location near my best friends home. I felt 100% welcomed when I walked in the door. This was not only by the coach but all the members. Even felt more like home when we cheered each other on during the WOD. Thank you so much to the entire crew/members who made it so fun and welcoming.

Randy Rhodes

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