Strength/Skill
- EMOTM for 8 minutes:
- 5 Ring Dips or Bar Dips
WOD
- “The Rancor”
- 3 rounds for time:
- 40 Single Arm KB Rack Reverse Lunge – 20 left arm , 20 right arm
- 20 Pullups
- Rx: 55/35
- R+: Chest to bar pullups
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
