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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – April 9, 2018

Strength

Squat Waves

Min 1 ? 6 Back Squats @?63% of 1RM Back Squat
Min 2 ? 4 Back Squats?@?68% of 1RM Back Squat
Min 3 ? 2 Back Squats @?73% of 1RM Back Squat
REST 1:00
Min 5 ? 6 Back Squats @?68% of 1RM Back Squat
Min 6 ? 4 Back Squats @?73% of 1RM Back Squat
Min 7 ? 2 Back Squats @?78% of 1RM Back Squat
Rest 1:00
Min 9 ? 6 Back Squats @?73% of 1RM Back Squat
Min 11 ? 4 Back Squats @?78% of 1RM Back Squat
Min 13 ? 2 Back Squats @?83% of 1RM Back Squat
Rest 2:00
10 Front Squats @?55% of 1RM Back Squat

Body Armor

3 ?Giant Sets?

16 Front Rack Reverse Lunges @ 35% of 1RM FS
18 Kettlebell Swings
20 Abmat Sit-Ups holding a 10# plate or dumbbell across chest

 

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

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I was up visiting family, and knew I wanted to get some days of CF in. I was a bit nervous and intimidated to try a new box, but decided to give it a try. After some research and some serious self-talk, I decided to give CrossFit Iron Refined a try. I showed up Monday morning, scared as can be, and boy am I happy I gave it a shot. The coaches & fellow CFers were amazing. I felt like I had been a “regular” at the box. Everyone was welcoming & friendly. Thank you so much CFIR for making the life of a fellow CFer from ND at ease!!

Stacy Brossart Peters

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