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July15th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

3x Max flexed arm hang (Chin-up grip)


5×3 Front Squat

Workout of the Day:

20, 18, 16…2 reps of:

Kettlebell Swings (24/16 kg)

10, 9, 8…1 reps of:

Box jumps (30/24”)


Metabolic Condition and Hips

Cash Out:


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