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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – April 30, 2018

Strength

Squat Waves

Min 1 ? 5 Back Squats @ 73% of 1RM Back Squat
Min 2 ? 3 Back Squats?@ 78%
Min 3 ? 1 Back Squats @ 83%
Min 4 ? 5 Back Squats @ 78%
Min 6 ? 3 Back Squats @ 83%
Min 8 ? 1 Back Squats @ 88%
Min 10 ? 5 Back Squats @ 83%
Min 12 ? 3 Back Squats @ 88%
Min 14 ? 1 Back Squats @ 93%
Rest 2:00
15 Front Squats @? 54% of 1RM Back Squat

Conditioning

Body Armor, 3 Giant Sets
15 Single Arm Kneeling Dumbbell?Presses
15 Single Arm?Dumbbell Row
100 Meter Single KB Front Rack Carry (53/35)
40 AbMat Sit-Ups

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

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I’ve been a cyclist and weightlifter for 20 years, but as I moved into my forties I had begun to lose some mobility and experience a lot of pain in my knees. CrossFit Iron Refined has helped me to balance my strength, improve my mobility, and completely eliminate any pain in my knees. Their coaches give great emphasis to proper technique, warm-up, and stretching. The environment is fun and supportive.

Mark Van Arsdale

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