“Each honest calling, each walk of life, has its own elite, its own aristocracy based on excellence of performance.” -James B. Connant

Rest day on the CrossFit mainsite means we get to drop another Girl Workout. Today it is “Karen”. In addition to Karen, we thought some sprint drills might put the icing on the cake.(Gluten-free cake of course)

Today’s Workout:

150 Wall Ball(m-20lbs/f-12lbs) to 10′
for time


50ft down – 50ft back = 1 sprint
start with 2 sprints the first minute
add 1 additional sprint every minute on the minute