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
DAILY TRAINING @ 8am and 9am
Teams of 2-3 complete the following for time:
Row 2000m total
Run 1000m together
200 Double-Unders total
100m Farmers Carry each (55/35)
COMPETITOR'S TRAINING @ 10am
1) Tire Sled Drags
Work up to 5 x 20yds (90+)(45+)
2) 5 rounds for time:
10 DB Snatch (alternate left and right) – 70+/45+
Run 100m
3) 10 minutes straight of hill sprints
