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June 13th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Lift:

Back Squat – 5 Rep Max

Workout of the Day:

- 15 minute AMRAP -

15 Bent Over Rows

25 Deadlifts (135/95 lbs)

Every 3 minutes: sprint to crosswalk and back

Stimulus:

Metabolic Conditioning and Back

Cash Out:

Stretch

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