Strength/Skill
- Bar Dip
- 5 rep max
WOD
- Rx
- For time:
- Run 600m
- 5 rounds:
- 8 Pullups
- 4 Squat Snatch (115)(73)
- then
- Run 600m
- R+
- For time:
- Run 600m
- 5 rounds:
- 4 Muscle-ups
- 4 Squat Snatch (135)(93)
- then
- Run 600m
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
