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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Thursday’s WOD – January 24, 2019

Core Emom

9:00
Min 1: 40 sec KB Goblet Squat Hold
Min 2: 15 Chest Loaded Swings https://www.youtube.com/watch?v=yG1gORMrtf4
Min 3: 15 KBs

Row Conditioning

ALPHA/BRAVO
0:00 – 4:00 50/35 Cal Row
4:00 – 7:00 30/24 Cal Row
7:00 – 10:00 30/24 Cal Row
10:00 – 11:00 15/12 Cal Row
11:00 – 12:00 15/12 Cal Row
12:00 – 13:00 15/12 Cal Row

CHARLIE
0:00 – 4:00 35/21 Cal Row
4:00 – 7:00 24/18 Cal Row
7:00 – 10:00 24/18 Cal Row
10:00 – 11:00 12/9 Cal Row
11:00 – 12:00 12/9 Cal Row
12:00 – 13:00 12/9 Cal Row

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

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Testimonials

Traveled to AK on vacay and this was the closest location near my best friends home. I felt 100% welcomed when I walked in the door. This was not only by the coach but all the members. Even felt more like home when we cheered each other on during the WOD. Thank you so much to the entire crew/members who made it so fun and welcoming.

Randy Rhodes

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