April 30, 2016

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

Partner WOD

200m Relay
6 Rounds (3 each) alternating:
5 Deadlift (185/135)
10 DB Shoulder to Overhead (40)(30)
20 Double-Unders
200m Relay
6 Rounds (3 each) alternating:
5 Deadlift (185/135)
10 DB Shoulder to Overhead (40)(30)
20 DUs-Unders
200m Relay

By Barry Weidner|2016-04-29T15:11:43-04:00April 29, 2016|Daily Training|Comments Off

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