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February 13th 2013, Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
Max Double Unders in 60 sec

Lift:
5 RM – Overhead Squat

Workout of the Day:
“Crap Shoot”  AMRAP in 12
2-3 MU’s (3 Pull Ups & 3 Dips)
3-5 Burpees
4-10 Lunge/Leg
5-10 Pull Ups
6-10 Russian Twist/Side
7-20 Kettle Bell Swings
8-15 Sit Ups
9-10 Push Ups
10-15 Box Jump
11-15 Wall Ball
12-5 Manmakers

Stimulus:
Strength Endurance

Cash Out:
Stretch

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