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December 31, 2012 Alchemy CrossFit Hamilton Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
500m Row

Workout of the Day:
Team of 4 – 2 people working at a time
200 Wall Ball 20/14
100 Ring dips
200 Burpees
100 Pull ups
200 KB Swings 24/16 kg
100 Deadlift 155/95
200 Box Jumps 24/20

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

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