Strength/Skill
- Floor Press
- 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
- Go off of 3 rep max + 5lbs
- 15 Band Rows after each set
WOD
- 5 rounds for time:
- 10 Hang Power Cleans (135/93)
- 20 Ring Dips for men, 10 Ring Dips for women
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
