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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Tuesday’s WOD – November 13, 2018

Gymnastics Strength

9:00 EMOM
Min 1: 2-4 Wall Walks
Min 2: 10 Push Ups
Min 2: 5 Slow Wall Slides

Conditioning

ALPHA
12:00 Ascending Ladder
1 Power Cleans (185/135), 30 Double Unders, 3 Bar Muscle Ups
2 Power Cleans (185/135), 30 Double Unders, 3 Bar Muscle Ups
3 Power Cleans (185/135), 30 Double Unders, 3 Bar Muscle Ups
…

BRAVO
12:00 Ascending Ladder
1 Power Cleans (135/95), 60 Single Unders, 3 Pull Ups
2 Power Cleans (135/95), 60 Single Unders, 3 Pull Ups
3 Power Cleans (135/95), 60 Single Unders, 3 Pull Ups
…

CHARLIE
12:00 Ascending Ladder
1 Power Cleans (95/65), 60 Single Unders, 3 Jumping Pull Ups
2 Power Cleans (95/65), 60 Single Unders, 3 Jumping Pull Ups
3 Power Cleans (95/65), 60 Single Unders, 3 Jumping Pull Ups
…

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

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