Plyometrics
- 3 x 10 reps Jumping Lunges
MEBB – Back Squat
- 5,5,5,3,3,3
WOD – 4 rounds for time:
- Run 400m
- rest 2 minutes
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
