WOD Hamilton CrossFit – Workout of the Day at Alchemy CrossFit
Best part of sitting up in the office today was hearing Coach Phil continually say “Remember, I’m just the messenger, this is Coach Craig’s fault.” This was in reference to the tough Kettlecore WOD left behind today.
Today’s WOD was also a tricky AFRAP/AMRAP combo. Congrats to Rich who was the only one to get through the AFRAP with 1 run! Hardcore!
Push Press – 5 Rep Max
Workout of the Day:
- AFRAP in 8 minutes -
Sprint to sidewalk and back
- then 1 minute rest -
- AMRAP in 8 minutes -
10 Hanging Knees to Elbows
10 One Arm Kettlebell Swings (total)
Strength & Endurance and Core