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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – April 23, 2018

Strength

Squat Waves

Min 1 ? 5 Back Squats @ 70% of 1RM Back Squat
Min 2 ? 3 Back Squats?@ 75%
Min 3 ? 1 Back Squats @ 80%
REST 1:00
Min 5 ? 5 Back Squats @ 75%
Min 7 ? 3 Back Squats @ 80%
Min 8 ? 1 Back Squats @ 85%
Rest 1:00
Min 10 ? 5 Back Squats @ 80%
Min 12 ? 3 Back Squats @ 85%
Min 14 ? 1 Back Squats @ 90%
Rest 2:00
15 Front Squats @?52% of 1RM Back Squat

Conditioning

Body Armor, 3 Giant Sets
20 Kettlebell or DB Front Rack Reverse Lunges (35/26/20)
20 AbMat Sit-Ups
20 1-Arm Kneeling Kettlebell or DB Presses (35/26/20), 10 each side
20 Banded Good Mornings
20 Double Russian Kettlebell Swings (35/26)

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

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Testimonials

I’ve never been motivated to stick with any exercise, but these classes have me excited for the next one! In just three months I have changed my body shape and strengthened every muscle. On your own, you just can’t push yourself the way these coaches can. The classes are a value when you consider that you essentially have a personal trainer working with you at every session.

Britt Holloway

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