What a fun day of overhead squats at CrossFit Merge today!  The overhead squat is the most difficult squat we do in CrossFit.  It requires balance, flexibility, and core strength.  The combination of these 3 key factors for success come with a lot of practice, patience and dedication.   Below are a some of the athletes at Merge that are continuously working at improving their overhead squats!

1 2 3 4 5

Tuesday All Classes


800 meter run

Rest exactly 3 minutes

400 meter run

Record total time

Workout of the Day (WOD)

4 rounds for max reps/calories

1 minute of rowing for calories

30 second rest

1 minute of hang power cleans (155/103) for intermediate and kettlebell swings (53/35) for beginners

30 sec rest

1 minute of box jump overs (24/20)

30 second rest

Start at the any station and rotate in that order

Score is total reps/calories

And here’s a video of Box Jump Overs


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