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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Wednesday’s WOD – February 20, 2019

Conditioning

ALPHA
20:00 EMOM
Min 1: 5 Pausing Overhead Squats (2sec pause @ the bottom)
Min 2: 15/12 Cal Row
Min 3: 7 Toes to Bar
Min 4: 12/9 Cal Bike

BRAVO
20:00 EMOM
Min 1: 5 Pausing Overhead Squats (2sec pause @ the bottom)
Min 2: 12/9 Cal Row
Min 3: 5 Toes to Bar or 10 Knees to Chest
Min 4: 10/8 Cal Bike

CHARLIE
20:00 EMOM

Min 1: 5 Pausing Overhead Squats (2sec pause @ the bottom)
Min 2: 12/9 Cal Row
Min 3: 10 Hanging Knees Raises
Min 4: 9/7 Cal Bike

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

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Flew all the way from Florida to see the northern lights!!! I didn’t think there we’re any Crossfit Affiliates way out here but I was wrong. GREAT GYM!! Very friendly and CLEAN!!!! Definitely recommend if your on a vacation up here. Heck or if your even a local!!!

The Renegade

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