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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Wednesday’s WOD – June 6, 2018

Strength

Deadlift
Set #1 ? 5 Deadlifts @ 35% of 1RM Deadlift
Set #2 ? 4 Deadlifts @ 45% of 1RM Deadlift
Set #3 ? 3 Deadlifts @ 55% of 1RM Deadlift
Set #4 ? 3 Deadlifts @ 65% of 1RM Deadlift
Sets #5-8? – Build to a heavy set of three for the day. This is not a 3-rep max attempt?, but rather a chance to gauge where we currently are as we start the cycle.

Body Armor

Alternating OTM x 12:
A) 10 Pushups + 15 DB Floor Presses
B) Max Double-Unders in 40 seconds

Midline
3 Sets, resting as needed between
100 Meter Single Arm Farmer?s Carry ?Video
30 AbMat Sit-Ups

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

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I’ve been a cyclist and weightlifter for 20 years, but as I moved into my forties I had begun to lose some mobility and experience a lot of pain in my knees. CrossFit Iron Refined has helped me to balance my strength, improve my mobility, and completely eliminate any pain in my knees. Their coaches give great emphasis to proper technique, warm-up, and stretching. The environment is fun and supportive.

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