[shemp]

I'm not an expert on fitness generally or crossfit specifically, I'm only responding because there seems a bit of a void that I might fill. But Crossfit is not just the WOD-- the wod is serviceable generic programming giving a taste of Crossfit and which, like hot chicks driving themselves to the point of turning green and puking in fitness porn videos, is about marketing.

Squats in the present instance refers to an unweighted squat of your body.

I won't pretend to speak to the benefits of what are referred to as metabolic conditioning workouts or benchmarks other than to say that I've found them challenging, fun and revealing when I've tried them-- and that as far as an ignoramus like me can tell is one of the keys to Crossfit: is that it can get people to workout at all, and get them to keep score/keep a workout log/journal.