Conditioning:
- 8 min EMOTM
- 100 m row sprint
rest 5 min
Skill: Bar MU
- 8 min EMOTM
- 1-3 bar muscle-ups*
- * scale to ~5 CTB pull-ups
rest 5 min
WOD: “Bron-Y-Aur Stomp”
- 8 min AMRAP:
- 8 hang power snatch
- 8 OHS
- 8 push press
- 8 back squat
- (95/63)
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
