Saturday is fast approaching, it's soon time to see who will be this years 2023 King and Queen of Prussia. This a LONG standing tradition at CFKOP and we are so excited to see who will be crowned!
Date: Saturday, August 19th
Arrival Time: 8:00 am
Athlete Briefing: 8:30 am
First WOD begins: 9:00 am
Athlete Briefing: 8:30 am
First WOD begins: 9:00 am
(heats will be announced soon!!)
We will provide a catered lunch and drinks.
Please feel free to bring some snacks and drinks to share as well.
Spectators are welcome!
We will soon assign "hydration buddies". As a hydration buddy, you will be assigned a fellow athlete. Your job is to make sure your buddy is well hydrated, fed, and having a great time (you will be their #1 cheerleader).
3 Rounds for time:
400m run
21 Kettlebell Swings (35/53#)
12 Pullups
Weird Barbies Revenge
10-1 reps of:
Clean and Jerk (75/115#)
Burpee Box Jump Over (20/24")
(stepping over is allowed)
Patriarchy - my ass
Strength ladder with dumbbell snatch (left and right) Tie breaker will be based on # of reps completed on the last weight (alternating)
Mojo Dojo Casa House
15/10 Calorie Bike
50 GHD Sit-ups 15/10 Calorie Bike
25 Deadlifts (155/225)
15/10 Calorie Bike
5 Rope Climbs (15 ft)
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