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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Wednesday’s WOD – April 1, 2015

Open WOD ??15.5
For Time: 27-21-15-9

Row ?for Calories
Thrusters

If you?ve already done the Open?

Run 800m slow pace
Run 400m x 2
20 Thrusters as fast as possible with empty barbell

EMOM x 10 min

Even minutes -?10 Thrusters (95/65 or 65/45)
Odd minutes – Shuttle run (10 ft, 20 ft, 30 ft) Fast as possible + 2 Burpees

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

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Testimonials

I’ve been a cyclist and weightlifter for 20 years, but as I moved into my forties I had begun to lose some mobility and experience a lot of pain in my knees. CrossFit Iron Refined has helped me to balance my strength, improve my mobility, and completely eliminate any pain in my knees. Their coaches give great emphasis to proper technique, warm-up, and stretching. The environment is fun and supportive.

Mark Van Arsdale

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