January 8th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Great work on a very heavy workout today!


Rope Climbs


Back Squat 5 Repetition Maximum

Workout of the Day:

Every 2 Minutes On the 2 Minute (EMOM) – 14 Minutes

2 Clean @225/155

4 Box Jump @40/30

6 Deadstop American Kettlebell Swings @24/16


Strength Endurance

Cash Out:

Foam Roll and Stretch