December 10th, 2012 Workout of the Day – WOD

WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

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Buy In:
2 Rope climbs

Lift:
Jerk 3RM

Workout of the Day:
AMRAP in 8
20 Mountain climbers / leg
15 Russian Twist / side 16/12kg
10 KB snatch

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch