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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

I run. To be fair, I didn’t expect crossfit to really change my running times, but figured I would give it a month of my life and see for myself what it was all about. My last half marathon splits were a full minute less than the same race last season. I didn’t do my short runs during the week in lieu of crossfit in the morning. Whoever said crossfit wasn’t for runners is a liar. I finished 13.1 and was ready to keep going. I love this place and these coaches.

Charis Cotton

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