Strength/Skill
- Deadlift
- Red Option: 3 rep max
- Black Option: 80% x 2 x 5 sets
WOD
- “Helen”
- 3 rounds for time:
- Run 400m
- 21 KB Swings (55)(35)
- 12 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
