Strength/Skill
- Front Squat
- 50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
- Go off of 3 rep max + 10lbs
WOD
- 21-15-9 reps for time:
- Thrusters (95)(63)
- KB Swings (55)(35)
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
