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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Wednesday’s WOD – May 30, 2018

Strength

Hang Squat Clean
Minute 1 ? 3 Reps @?50% of 1-Rep CJ
Minute 2 ? 3 Reps @?57% of 1-Rep CJ
Minute 3 ? 2 Reps @?65% of 1-Rep CJ
Minute 4 ? 2 Reps @?70% of 1-Rep CJ
Minute 5 ? 1 Rep @?75% of 1-Rep CJ
Minute 6 ? 1 Rep @?80% of 1-Rep CJ
Minutes 7-12 ? 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique. Post heaviest completed single to the leaderboard below.

Body Armor

3 Sets
12 Kneeling Unilateral Dumbbell Presses
12 Unilateral Dumbbell Bent Over Row
15 Hand-Release Push-ups

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

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I run. To be fair, I didn’t expect crossfit to really change my running times, but figured I would give it a month of my life and see for myself what it was all about. My last half marathon splits were a full minute less than the same race last season. I didn’t do my short runs during the week in lieu of crossfit in the morning. Whoever said crossfit wasn’t for runners is a liar. I finished 13.1 and was ready to keep going. I love this place and these coaches.

Charis Cotton

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