Strength/Skill
- Floor Press
- 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
- Go off of 3 rep max + 5lbs
- Perform 15 Band Face Pulls after each set
WOD
- 21-15-9 reps for time:
- Deadlift (185/123)
- Run 200yds on turf (10 lengths)
- R+: 225/155
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
