Grab your grips and chalk because the fifth and final workout of the 2020 CrossFit Open is here ... Women's Standard: 14-lb. ball to 9 ft. Men's Standard: 20-lb. ball to 10 ft.

throwing a 20-lb. medicine ball to a target 10' high on a wall, women: a 14-lb. medicine ball thrown at a 9' high target; this is a familiar benchmark CrossFit workout, affectionately known as ...

If you've never tried wall balls before, they are the ultimate exercise because they combine strength training with cardio. Holding a weighted ball, eight to 20 pounds, you squat down, and as you ...