August 9th Alchemy Crossfit Workout of the Day – WOD
Alchemy Crossfit Hamilton Ontario pendlay row

WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit


Back Squat – 1 Rep Max

Workout of the Day:

3-6-9-12-9-6-3 of:

Pendlay Row (135/95 lbs)

Static Toes-to-Bar

*50m Overhead Kettlebell Walk at the end of each round (24/16 kg)


Strength Endurance and Core

Cash Out: