Last night's CrossFit was as hard as you wanted to make it.
150 Virtual Wallballs.
We were partnered up, and you threw the ball to your partner, who did a squat, and then threw the ball to you. You could use any weight ball, and squat as fast or slow as you wanted. Real wallballs involve squats and throwing a medicine ball up to a ten-foot height.
Time: 8:55. We used a 6# ball, because I was afraid of hurting my knee again. I did all 150 squats though. My quads still hurt. >_<