Karen (CrossFit benchmark workout)

150 wall-ball shots for time: 20 lb ball to a 10 ft target, or 14 lb to 9 ft for women. On paper it is the simplest workout here; in practice it is a test of how well you manage high-volume squatting when your legs and lungs both want to stop. The score depends far more on a sensible set-and-rest plan, and on not missing the target, than on fitness alone. CrossFit puts Rx times at six to seven minutes, with averages nearer 10 to 12. Its intermediate version keeps all 150 shots with a 14 or 10 lb ball, and the beginner version is 75 shots with 10 or 6 lb, which is the better starting point for anyone whose squat depth slips under fatigue.