GymCore CrossFit WOD Friday, Dec. 16, 2011
New OHS PR for Dave K. 190 lbs. Also congrats to Amy G. 100 lbs (PR)
Strength: 7×3 Box Squats
WOD: Nate (Also known as: HOLY EARMUFFS!)
AMRAP 20 mins.
2 Muscle Ups
4 HSPU
8 KB Swings 70/53
Stretch/Foam Roll
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12 + 3 rounds rx’d