Strength/Skill
- Pullup
- 3 rep max
- or
- 25 Strict Pullups (make them hard)
WOD
- AMRAP in 15 minutes:
- Ring Dips (15 gents, 7 ladies)
- 30 KB Single Arm Overhead Walking Lunge Steps (15L, 15R) – 55/35lbs
- 15 Abmat Situps
- R+: 5 Muscle-Ups instead of Ring Dips
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
