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January 9th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Great work today Ryan on your first Crossfit workout!


50 Burpees – 4 Minute Time Cap


Bench Press – 5 Repetition Maximum

Workout of the Day:

3 Rounds

250m Row

25 Squats

25 Mountain Climbers/Leg


Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

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