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CrossFit Training 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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Testimonials

Traveled to AK on vacay and this was the closest location near my best friends home. I felt 100% welcomed when I walked in the door. This was not only by the coach but all the members. Even felt more like home when we cheered each other on during the WOD. Thank you so much to the entire crew/members who made it so fun and welcoming.

Randy Rhodes

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