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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – November 28, 2016

Skill

Overhead Squat
5×2, Every 90 Seconds, 3?Second Pause at the Bottom

Conditioning

3:00
21 OH Squat (95/65)
21 Lateral Burpees Over the Rower
Max Calorie Row
Rest 3:00

3:00
18?OH Squat (95/65)
18?Lateral Burpees Over the Rower
Max Calorie Row
Rest 3:00

3:00
15?OH Squat (95/65)
15?Lateral Burpees Over the Rower
Max Calorie Row
Rest 3:00

3:00
12?OH Squat (95/65)
12?Lateral Burpees Over the Rower
Max Calorie Row

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

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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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