Strength/Skill
- Deadlift (go off of 3 rep max)
- 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
WOD
- “Death Star”
- AMRAP in 20 minutes:
- 20 Shoulder to Overhead
- 20 Burpees Over the barbell
- 20 Row Calories
- Rx: 115/73
- R+: 135/103
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
