Strength/Skill
- Back Squat
- Red Option: 3 rep max
- Black Option: 80% x 2 x 5 sets
WOD
- Rx
- 3 rounds for time:
- Run 400m
- 21 Shoulder to Overhead (95)(63)
- 12 Pullups
- R+
- 3 rounds for time:
- Run 400m
- 21 Shoulder to Overhead (115)(73)
- 12 Chest to Bar Pullups
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
417 Caredean Dr, Horsham, PA 19044
Email: info@crossfitgeneration.net
Phone: (267) 317-7755