Strength/Skill
- EMOTM for 5 minutes:
- 6 Ring Dips or 3 Muscle-Ups
WOD
- “Machinehead”
- Row 500m
- 100 Double-Unders
- 50 Burpees
This past weekend, CrossFit King of Prussia hosted the second Keystone Affiliate Challenge. Around 75 athletes competed in the event's WOD. Congratulations to Aimee Lyons for putting on a solid event. Here is a picture of some fellow PA affiliate owners from CrossFit's KOP, York, Delaware Valley, Platoon, and APEX.
Workout of the Day
"Karen"
150 Wall Ball Shots for time
