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July 6th Alchemy Crossfit Workout of the Day – WOD

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


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


Strength Endurance and Back

Cash Out:


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