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October 25th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Alchemy Crossfit Hamilton Ontario

Great work today! Partner Deadlifts!


10 Partner Squats Each


Deadlift 3 Repetition Maximum

Workout of the Day:


100m Partner Carry (Partner A)

25 Partner Deadlift @495/315

100m Leap Frog

25 Handstand Pushups

100m Partner Carry (Partner B)

25 Partner Hop Burpees (Each)


Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

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