Strength/Skill
- EMOTM for 8 minutes:
- 6 Pullups
- or
- 3 Muscle-Ups (use banded variations)
WOD
- 5 rounds for time:
- 15 Toes to Bar
- 30 Double-Unders
- 15 KB Swings (55)(35)
- R+: 70/45 for swings
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
