July15th Alchemy Crossfit Workout of the Day – WOD
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WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:

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

Lift:

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”)

Stimulus:

Metabolic Condition and Hips

Cash Out:

Stretch