Strength
- Shoulder Press (use 90% of max)
- 50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x as many reps as possible
WOD
- 2 rounds for time of:
- 50 Russian Swings (55/35)
- 50 Strict Pushups
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
