October 24th Alchemy Crossfit Workout of the Day – WOD
First Olympic Lifting!

WOD Hamilton CrossFit  – Workout of the Day at Alchemy CrossFit

Congrats to Brady and Christine in the afternoon who got their first rope climbs and any else who did today!

Alchemy Crossfit Hamilton Ontario

Toque’s Out, Beards Out, Door is still Open. Crossfit in Canada!

Buy-in:

Rope Climb

Lift:

Push/Split Jerk – 3 Repetition Maximum

Workout of the Day:

4 Rounds

100m Sprint

60 Second Barbell Hold @225/155 (Deadlift Position)

20 Situps

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch