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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Wednesday?s WOD ? June 13, 2018

Strength

Hang Power Clean – 10:00 EMOM
Set #1 ? 5 Hang Power Cleans @?60% of 1RM
Set #2 ? 4 Hang Power Cleans?@?65% of 1RM
Set #3 ? 3 Hang Power Cleans @?70% of 1RM
Set #4 ? 2 Hang Power Cleans @?75% of 1RM
Set #5 ? 1 Hang Power Clean @?80% of 1RM
Sets #6-10 ? Build to a heavy single for the day.

Conditioning

“Behind Bars”
Each In 4:00:
400m Run
15 Barbell-Facing Burpees
Max Power Cleans (135/95)
REST 4:00

400m Run
10 Barbell-Facing Burpees
Max Power Cleans (155/105)
REST 4:00

400m Run
5 Barbell-Facing Burpees
Max Power Cleans (185/125)

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

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All the coaches are super friendly and knowledgeable. Just in the short time I have been going I have progressed more than I though I ever would and have had a great time getting there.

Brittany Breaux

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