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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – November 26, 2018

Gymnastics

Level 1: Work to accumulate 3 x 45 sec Dead Hang Holds
Level 2: Work to accumulate 3 X 45 sec Active Holds
Level 3: Work to accumulate 3 X 15-20 sec Chin Over Bar Hold
Level 4: 3 X 4-5 Consecutive Controlled Pull Up Negatives
Level 5: 3 X 2 Segmented Negatives with 2 -3 sec stops @ each segment
Level 6: 3 X 2 Sets of Partial Reps

Conditioning

ALPHA
10:00 EMOM, Macho Man (135/95)

3 Power Cleans
3 Front Squats
3 Push Jerks

BRAVO
10:00 EMOM, Macho Man (95/65)
3 Power Cleans
3 Front Squats
3 Push Jerks

CHARLIE
10:00 EMOM, Macho Man (55/35)
3 Power Cleans
3 Front Squats
3 Push Jerks

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!!!

The Renegade

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