Strength/Skill
- Front Squat
- 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
- Go off of 3 rep max + 10lbs
WOD
- AMRAP in 15 minutes;
- 5 Chest to Bar Pullups
- 10 KB Swings (55/35)
- 20 Overhead Wallking Lunges (10L arm, 10R arm)
- R+: 5 Muscle-Ups
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
