Strength/Skill
- Front Squat
- 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
- Go off of 3 rep max
WOD
- Rx
- 6 rounds for time:
- 10 Hang Power Cleans
- 10 Thrusters
- Weights: 115/73
- R+
- 10 rounds for time:
- 6 Hang Power Cleans
- 6 Thrusters
- Weights: 135/93
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
