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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – August 13, 2018

Strength

Back Squat
Set #1 ? 7 Reps @?35% of 1RM
Set #2 ? 5 Reps @?45% of 1RM
Set #3 ? 3 Reps @?55% of 1RM
Set #4 ? 2 Reps @?65% of 1RM
Set #5 ? 2 Reps @?70% of 1RM
Set #6 ? 1 Rep @?75% of 1RM

Conditioning

?Thin Air?
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

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

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Testimonials

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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