CARRIES
- Farmers Carry
- 5 x 1 minute on/1 minute off
WOD
- 30-20-10 reps for time:
- KB Swings (70/55)
- Burpees to Plate
EXTRA CREDIT
- Single Arm KB Strict Press
- 3 x 8 each arm
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
