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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Thursday’s WOD – February 12, 2015

Skill: Strict Pull Ups????????????????????????????

3 Sets of MAX Reps Unbroken??????????????????????
L1/L2: Use Band as Needed (goal is 6-10 reps/set)???????????????????????????????????????????????????
L3/L4: Add Weight as needed to stay under 10 reps/set?????????????????????????????????????????????????????? ?

WOD: FOR TIME

40 Double Unders/120 Single Unders
40 KB Swings????????????????????????
??????????????????????????????
30 Double Unders/90 Single Unders
30 KB Swings????????????????????????
??????????????????????????????
20 Double Unders/ 60 Single Unders
20 Burpee Box Jumps?????????????????????????

10 Double Unders????????????????????????
????????????????????????/ 30 Single Unders????????????????????
10 One Arm KN Snatch/ Alt. Arms

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

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My husband and I were in town visiting family and had a great time working out at Iron Refined! The coaches were knowledgeable and friendly and we felt very welcomed. The new facility was great and we will definitely be back next time we are in town!

Mallory Kucko

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