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CrossFit in Eagle River, Alaska

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Wednesday’s WOD – February 8, 2017

Skill

14:00 Alternating EMOM
Even Minutes ? Row 15/12 Calories
Odd Minutes ? 30 Seconds for Max Reps Kipping HSPU

Squat Builder

12:00 Alternating EMOM
Even Minutes ? 3 Front Squats @ 70% of 1RM Front Squat
Odd Minutes ? 6 Back Squats @?70% of 1RM Front Squat

Stamina Conditioning

3 Rounds with a Running Clock
Minutes 0-2 ? 30 Kettlebell Swings (53/35)
Minutes 2-4 ? 30 Wallballs (20/14)

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

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Testimonials

My first week at CIR. I started out very sore. But by day #5 I felt amazing! I love that I can schedule classes according to our schedule.

Mari Anke

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