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
I am certain you hear mostly all of these at CFG, but it does not hurt see them written down.
Notice some key terms: Consistency, Patience, Aggressive, Finish the Pull, etc.
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DAILY TRAINING
5/3/1 Strength
Deadlift (90% + 20lbs)
90% x 3+
WOD
2 rounds x 2 minutes at each:
Overhead Squat
Ring Pushups
Rx: 115/75
R+: 135/95
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