July17th Alchemy Crossfit Workout of the Day – WOD
Alchemy Crossfit Hamilton Ontario Atlas Stones

WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario goblet squat

Sarah – goblet squat with a kettlebell

Great work on a HOT day!

Buy In:

Atlas Stones

Lift:

Pull-ups:

3×8 Chest-to-bar

2×10 Chin-ups

Workout of the Day:

– 8 Rounds –

23 Sit-ups

16 Squat Thrusts

11 Ring Dips

Stimulus:

Metabolic Conditioning and Back

Cash Out:

Stretch