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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Tuesday’s WOD – November 1, 2016

Skill

Front Squat
Minute 1: 3 Pausing Reps @ 40% (2 second Pause in the bottom, stand with acceleration)
Minute 2: 3 Reps @ 50%
Minute 3: 3 Reps @ 55%
Minute 4: 2 Reps @ 60%
Minute 5: 1 Rep @ 70%

Squat Clean
Take 15 minutes to find new 1RM.

Conditioning

4:00
3 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (95/65)
Time Remaining
Max Wall Balls

Rest 4:00

4:00
2 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (135/95)
Time Remaining
Max Wall Balls

Rest 4:00

4:00
1 Round
12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (155/105)
Time Remaining
Max Wall Balls

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

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Testimonials

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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