Strength/Skill
- Back Squat
- Red Option – 75% x 3 x 10 sets
- Black Option – 75% x 2 x 10 sets
WOD
- Rx
- For time:
- 50 Wall Balls (20)(14)
- 30 Reverse Lunges Holding Plate
- 20 Burpees to Plate
- R+
- Scale up to pistols for Lunges (15 per leg alternating)
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
