July 6th Alchemy Crossfit Workout of the Day – WOD
Alchemy Crossfit Hamilton Ontario rings

WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario rings

Alchemy has new wood rings!

Alchemy has new wood rings! Bonus: we now have enough rings for you to traverse across the gym with them.

Have a great weekend ACF! 🙂

Buy In:

Max Strict Pull-ups

Lift:

3×5 Back Squat

Workout of the Day:

– 5 rounds –

10 Pendlay Row (155/105 lbs)

5 Front Squat (155/105 lbs)

10 Plyometric push-ups

Stimulus:

Strength Endurance and Back

Cash Out:

Stretch