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CrossFit Training 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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I’ve never been motivated to stick with any exercise, but these classes have me excited for the next one! In just three months I have changed my body shape and strengthened every muscle. On your own, you just can’t push yourself the way these coaches can. The classes are a value when you consider that you essentially have a personal trainer working with you at every session.

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