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CrossFit Training 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

Flew all the way from Florida to see the northern lights!!! I didn’t think there we’re any Crossfit Affiliates way out here but I was wrong. GREAT GYM!! Very friendly and CLEAN!!!! Definitely recommend if your on a vacation up here. Heck or if your even a local!!!

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