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CrossFit in Eagle River, Alaska

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Wednesday’s WOD – December 28, 2016

Conditioning

3:00
75 Double-Under Buy-In, followed by AMRAP:
15 Deadlifts (185/135)
15 Bar-Facing Burpees
3:00 Rest

3:00
75 Double-Under Buy-In, followed by AMRAP:

10 Deadlifts (225/155)
10 Bar-Facing Burpees
3:00 Rest

3:00
75 Double-Under Buy-In, followed by AMRAP:

5 Deadlifts (275/185)
5 Bar-Facing Burpees

Deadlift Strength Accessory

3 Supersets
6 Barbell Rows
12 Romanian Deadlifts

Burpees & Wallballs

12:00 EMOM
Odd Minutes ? 0:40 Max Burpees
Even Minutes ? Max Wallballs (20/14)

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

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Testimonials

I was in the area visiting my daughter and I went to this class 4 of the 5 days. I am just starting out with Crossfit and the instructors were very helpful. I will definitely come to the classes next year when I come back. Thank you so much. Next year I plan to keep up with this crew.

Lisa Schlosser

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