STRENGTH

back squat:

8 @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
2 @ 85%
1 @ 90%



scaling:
same rep scheme of tempo (3:0:1:1)
try adding weight with good technique

rest 2 min between sets

'KAREN"
crossfit benchmark "GIRL" wod

For Time (cap=15 min)
150 Wall Ball Shots (9/6 kg)

Good Times for “Karen” (source)
– Beginner: 12-15 minutes
– Intermediate: 8-11 minutes
– Advanced: 6-7 minutes
– Elite: <5 minutes