June 18th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Buy In:

Muscle-ups/Muscle-up transitions

Lift:

Deadlift – 3 Rep Max

Workout of the Day:

– AFRAP in 8 minutes –

Plank

10 1-arm Kettlebell Swings

– AMRAP in 6 minutes –

5 Toes to bar

5 Handstand push-ups

Stimulus:

Strength Endurance and Core

Cash Out:

Stretch