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June 7th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario kettlebell pull-ups

Matt doing pull-ups, while his kettlebell awaits him in the foreground.

Today’s WOD was unassuming: two movements, not a ton of reps and seven rounds. However, it proved to be killer and left a lot of people in pain and out of breath. Good job everyone and happy Friday :)

Hope to see lots of faces out for tomorrow’s Friendly In-house Competition and/or BBQ! Details can be found here.

Buy In:

Muscle-ups/Muscle-up transitions


Bench press – 5 Rep Max

Workout of the Day:

- 7 rounds -

5 Pull-ups

15 Kettlebell swings


Metabolic Conditioning and Back

Cash Out:


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