Strength/Skill
- Deadlift
- 85% x 3 x 10 sets
WOD
- 100 KB Swings for time (55)(35)
- every time you set the bell down perform a suicide sprint
CROSSFITNESS @ 8am
Strength
Guts and Glues with Barry
Conditioning
AMRAP in 15 mins
2 Hill Runs
200m Run
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
