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June 12th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario atlas stones

Lino – playing around with Atlas Stones.

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!

Buy In:

Muscle-ups/Muscle-up transitions

Lift:

Push Press – 5 Rep Max

Workout of the Day:

- AFRAP in 8 minutes -

Plank

Sprint to sidewalk and back

- then 1 minute rest -

- AMRAP in 8 minutes -

10 Hanging Knees to Elbows

10 Supermans

10 One Arm Kettlebell Swings (total)

Stimulus:

Strength & Endurance and Core

Cash Out:

Stretch

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