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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Wednesday’s WOD – November 7, 2018

Gymnastics Strength

12:00 EMOM
Min 1: 20 Slow Bent over DB Rows (10/side)
Min 2: 20 Alt DB Lunges (10/side with DB @ the sides)
Min 3: 10 Push Ups
Min 4: 40 Sec DeadBug

Conditioning

Score is SLOWEST round.

ALPHA
Every 3:00 for 5 Rounds

500m Row
12 Toes To Bar

BRAVO
Every 3:00 for 5 Rounds
500m Row
12 Knees To Chest

CHARLIE
Every 3:00 for 5 Rounds
500m Row
12 Hanging Knee Raises

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

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Testimonials

I’ve never been motivated to stick with any exercise, but these classes have me excited for the next one! In just three months I have changed my body shape and strengthened every muscle. On your own, you just can’t push yourself the way these coaches can. The classes are a value when you consider that you essentially have a personal trainer working with you at every session.

Britt Holloway

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