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1,357 WODs

2025 iF3 WORLDS Juniors, Seniors & Teams↗WOD 25For Time15min cap

Back Squat Bike Erg Box Step Deadlift Overhead Squat

For Time: Athlete 1 Performs: 250 meter Row 25 Overhead Squats (50kg) 500 meter BikeErg Then Athlete 2 Performs: 250 meter Row 12 Devils Press (22.5 kg per hand) 500 meter BikeErg Then Athlete 3 Performs: 250 meter Row 25 Deadlift (100 kg) 500 meter BikeErg Then Athlete 4 Performs: 250 meter Row 18 Dumbbell Box Step Overs (22.5 kg/hand and 50 cm box) 500 meter BikeErg TC: 15 min

Iff25↗WOD 1For Time12min cap

Burpee Clean Dumbbell Thruster Lunge Thruster Wall Ball

FOR TIME 3 rounds 8 burpees  50 lateral hoops over db's 2 rounds  10 double db hang clean  15 wall ball 1 round 50 db front rack alt. forward lunges + db thrusters (in form 4+1) DB: 2x15kg / 2x8kg WB: 6kg  / 4kg

Iff25↗WOD 2For Time12min cap

Burpee Clean Dumbbell Thruster Lunge Thruster Wall Ball

FOR TIME 2 rounds 8 burpees  50 lateral hoops over db's 1 rounds  10 double db hang clean  15 wall ball 1 round 35 db front rack alt. forward lunges + db thrusters (in form 4+1) DB: 2x15kg WB: 6kg

BLOR EMT 2025 Final↗WOD 2For Time6min cap

For Time 6 min 50 STOH EVERY TIME YOU BREAK: 10 cal bike RX 30-44 @70/50 45-54 @60/40 55- @50/30 Scaled 30-44 @60/40 45-54 @50/30

BLOR EMT 2025 Final↗WOD 3For Time9min cap

Overhead Squat Snatch

4 min TIME CAP FIND YOUR MAX age -55: 1 Snatch DL 1 Hang Power Snatch 1 Hang Squat Snatch 1 OHS FIND YOUR MAX age +55 and Scaled: 1 Snatch DL 3 Hang Snatch After the 4 min time cap, 1 min transition time to start For time 4 min  "Isabel" 30 Snatch  RX 30-44 @60/42.5 45-54 @50/35 55- @45/30 Scaled 30-44 @50/35 45-54 @45/30

BLOR EMT 2025 Final↗WOD 4For Time7min cap

Double Under Toes To Bar

For Time 7min 10 sec L-Sit hold on plate @10kg 20 Toes to Bar 10 sec L-Sit hold on plate 200 DU 10 sec L-Sit hold on plate 20 Toes to Bar 10 sec L-Sit hold on plate RX 30-44 200 DU 45-54 160 DU 55- 120 DU 6 sec Lsit Scaled 30-44 200 SU 6 sec Lsit 45-54 160 SU 6 sec Lsit

Austrian Team Championship↗WOD 1For Time24min cap

for time:x cal Skix cal Rowx cal BikeRX - MM: 200cal pro ErgoRX - MF: 180cal pro ErgoRX - FF: 160cal pro Ergoscaled - MF: 160cal pro Ergoscaled - FF: 140cal pro Ergo+24min TimecapAblauf:-Sitzhöhe etc. darf vor Start angepasst werden-Start hinter der Startlinie-Ergo Abfolge nach Wahl-nur ein Partner darf arbeiten (IgoYOUgo)-Ende ist entweder das Erreichen der erforderlichen Cal-Anzahl oder Summe der Cal nach Ablauf der 24min-Ende bei Erreichen der erforderlichen Cal-Anzahl ist direkt am Ergo -> kein ZielsprintMovement Standards siehe IF3 Reglement:<a target="_blank" rel="noopener noreferrer" href="https://functionalfitness.sport/sport/movement-standards/">https://functionalfitness.sport/sport/movement-standards/</a>

Austrian Team Championship↗WOD 2For Time8min cap

Back Squat Clean Thruster

5 rounds for time:x Worm Thruster5/5 - 4/4 - 3/3 - 2/2 - 1/1 Hang CleansThruster:RX - MM: 12 Worm ThrusterRX - MF: 9 Worm ThrusterRX - FF: 6 Worm Thrusterscaled - MF 6 Worm Thrusterscaled - FF: 4 Worm ThrusterRX - male: Barbell @80-90-100-110-120kgRX - female: Barbell @55-60-65-70-75kgscaled - male: Barbell @60-70-80-90-100kgscaled - female: Barbell @35-40-45-50-55kg8min TimecapAblauf:-Wurm darf nicht vor dem Start verändert / getestet werden-Start hinter der Startlinie-in jeder Runde sind zuerst Worm Thruster zu erledigen, dann darf jeder an die Barbell um 5 Hang Cleans zu absolvieren-jede weitere Runde die gleiche Anzahl an Thruster, aber jeweils einen Hang Clean weniger, dafür schwerer-Hantel liegt beim Start auf Drop-Mats, von diesen darf weggehoben werden.-Hantel darf auch nur auf die Drop-Mats abgeworfen werden.-Hantelgewicht muss selbständig umgesteckt werden, dazu darf die Hantel von den Drop-Mats gerollt werden.-Partner darf aushelfen, falls der Hang Clean vom jeweils anderen nicht mehr geschafft wird, davor müssen aber zusätzlich Thruster gemacht werden.-Hang Muscle / Hang Power / Hang Squat Clean erlaubt-Absolvieren des letzten Cleans = Ende des EventsWorm Thruster - Punkte der Synchronisation:1) Bottom of Squat und2) über KopfMovement Standards siehe IF3 Reglement:<a target="_blank" rel="noopener noreferrer" href="https://functionalfitness.sport/sport/movement-standards/">https://functionalfitness.sport/sport/movement-standards/</a>

Austrian Team Championship↗WOD 3For Time10min cap

Bar Muscle Up Double Under Dumbbell Snatch Handstand Push Up Lunge Sit Up Snatch

3 rounds for time:30 synchro DU10-20-30 strict HSPU10-20-30 synchro alternating DB Snatch30 synchro DU10-20-30 BMU10-20-30 synchro alternating OH Reverse Lunge StepsDBs:RX - MM: 1x22,5 & 1x27,5kgRX - MF: 1x15 & 1x22,5kgRX - FF: 1x15 & 1x17,5kg10min Timecap:Ablauf:-Start hinter der Startlinie-30 DU -> 10 HSPU -> 10 Snatch ->30 DU -> 10 BMU -> 10 Lunges -> 30 -> 20 -> 20 -> 30 -> 20 -> 20 -> 30/30/30/30/30/30 ...-DU sind immer synchro zu erledigen-BMU & strict HSPU können aufgeteilt werden-DB Movements abermals synchro, DBs dürfen jederzeit gewechselt werden.-DU und DB Movements sind in einer gekennzeichneten Zone zu erledigen.-DBs dürfen niemels angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden-HSPU Station: 2 Plates + Abmat dazwischen, Plates dürfen niemals bewegt werden, Abmat darf vor dem Start angepasst werden.DU - Punkte der Synchronisation:1) Bodenkontakt2) Luftstandalternating DB Snatch - Punkte der Synchronisation:1) Bodenkontakt2) DB in ausgelockter Überkopfpositionalternating DB OH Reverse Lunge Steps - Punkte der Synchronisation:1) Knie/Hüfte/Schulter gestreckt & DB in Überkopfposition2) Knie am Boden & DB in ÜberkopfpositionMovement Standards siehe IF3 Reglement:<a target="_blank" rel="noopener noreferrer" href="https://functionalfitness.sport/sport/movement-standards/">https://functionalfitness.sport/sport/movement-standards/</a>

Austrian Team Championship↗WOD 4For Time10min cap

Chest To Bar Double Under Dumbbell Snatch Handstand Push Up Lunge Sit Up Snatch

3 rounds for time:30 DU10-20-30 kipping HSPU10-20-30 synchro alternating DB Snatch30 DU10-20-30 C2B10-20-30 synchro alternating OH Reverse Lunge StepsDBs:scaled - MF: 1x10 & 1x17,5kgscaled - FF: 1x7,5 & 1x12,5kgAblauf:-Start hinter der Startlinie-30 DU -> 10 HSPU -> 10 Snatch ->30 DU -> 10 C2B -> 10 Lunges -> 30 -> 20 -> 20 -> 30 -> 20 -> 20 -> 30/30/30/30/30/30 ...-DU, C2B und kipping HSPU können nach Belieben aufgeteilt werden-DB Movements sind synchro zu erledigen, DBs dürfen jederzeit gewechselt werden.-DU und DB Movements sind in einer gekennzeichneten Zone zu erledigen.-DBs dürfen niemels angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden-HSPU Station: 2 Plates + Abmat dazwischen, Plates dürfen niemals bewegt werden, Abmat darf vor dem Start angepasst werden.alternating DB Snatch - Punkte der Synchronisation:1) Bodenkontakt2) DB in ausgelockter Überkopfpositionalternating DB OH Reverse Lunge Steps - Punkte der Synchronisation:1) Knie/Hüfte/Schulter gestreckt & DB in Überkopfposition2) Knie am Boden & DB in ÜberkopfpositionMovement Standards siehe IF3 Reglement:<a target="_blank" rel="noopener noreferrer" href="https://functionalfitness.sport/sport/movement-standards/">https://functionalfitness.sport/sport/movement-standards/</a>

Austrian Team Championship↗WOD 7For Time10min cap

Run Wall Walk

for time1 round / each:200m Run1 Wall Walk2 rounds / each:200m Run2 Wall Walks3 rounds / each:200m Run3 Wall Walks4 rounds / each:200m Run4 Wall WalksAblauf:-Start hinter dem Laufband (beide)-während Partner A 200m läuft, macht Partner B einen Wall Walk, dann findet ein Wechsel statt und Partner B läuft 200m, während Partner A einen Wall Walk macht.Dann geht es weiter zu 2 Runden: A - 200m Run, B 2 Wall Walks, B 200m Run, A 2 Wall Walks + zweite Runde.Dann weiter zu 3 Runden @ 3 Wall Walks...-Dem Partner darf beim Wall Walks ausgeholfen werden, aber erst nach Absolvieren der 200m Laufen.-Mehr als 200m dürfen nicht gelaufen werden.Movement Standards siehe IF3 Reglement:<a target="_blank" rel="noopener noreferrer" href="https://functionalfitness.sport/sport/movement-standards/">https://functionalfitness.sport/sport/movement-standards/</a>

Austrian Team Championship↗WOD 8For Time12min cap

Burpee Chest To Bar Clean Deadlift Pull Up

3 rounds for time:1 round Worm DT21-15-9 synchro C2B / Pull Ups21-15-9 synchro lateral Burpee over WormWorm DT: 12 Worm Deadlifts + 9 Worm Hang Power Cleans + 6 Worm Shoulder to OverheadAblauf:-Start hinter der Startlinie-Worm STOH müssen über Kopf, auf die andere Körperseite gebracht werden-lateral Burpee - jeweils ein Partner pro Seite des Wurms, Blickrichtung egal-Ende: Absolvieren des letzten Burpee -> kein ZielsprintWorm Deadlift - Punkte der Synchronisation:1) Wurm an der Hüfte2) Wurm auf der Schulter in gestreckter KörperpositionWorm STOH - Punkte der Synchronisation:1) Wurm auf der Schulter in gestreckter Körperposition2) LuftstandC2B - Punkte der Synchronisation:1) hängend an der Stange2) Kontakt mit der Brust an der Stangelateral Burpee over Worm - Punkte der Synchronisation:1) Bodenkontakt (Brust & Oberschenkel)2) LuftstandMovement Standards siehe IF3 Reglement:<a target="_blank" rel="noopener noreferrer" href="https://functionalfitness.sport/sport/movement-standards/">https://functionalfitness.sport/sport/movement-standards/</a>

Austrian Team Championship↗WOD 9For Time12min cap

Burpee Clean Deadlift Pull Up

3 rounds for time:1 round Worm DT21-15-9 Pull Ups21-15-9 synchro lateral Burpee over WormWorm DT: 12 Worm Deadlifts + 9 Worm Hang Power Cleans + 6 Worm Shoulder to OverheadAblauf:-Start hinter der Startlinie-Worm STOH müssen über Kopf, auf die andere Körperseite gebracht werden-lateral Burpee - jeweils ein Partner pro Seite des Wurms, Blickrichtung egal-Ende: Absolvieren des letzten Burpee -> kein ZielsprintWorm Deadlift - Punkte der Synchronisation:1) Wurm an der Hüfte2) Wurm auf der Schulter in gestreckter KörperpositionWorm STOH - Punkte der Synchronisation:1) Wurm auf der Schulter in gestreckter Körperposition2) LuftstandPull Ups - Punkte der Synchronisation:1) hängend an der Stange2) Kinn über der Stangelateral Burpee over Worm - Punkte der Synchronisation:1) Bodenkontakt (Brust & Oberschenkel)2) LuftstandMovement Standards siehe IF3 Reglement:<a target="_blank" rel="noopener noreferrer" href="https://functionalfitness.sport/sport/movement-standards/">https://functionalfitness.sport/sport/movement-standards/</a>

Crossfit Zg Christmas Challenge 2025↗WOD 3For Time6min cap

Burpee Run Sandbag

For time: 10-8-6-4-2 burpee shuttle run 5-4-3-2-1 sandbag carry 50kg TC 6'

Crossfit Zg Christmas Challenge 2025↗WOD 4For Time6min cap

Burpee Run Sandbag

For time: 10-8-6-4-2 burpee shuttle run 5-4-3-2-1 sandbag carry 30kg TC 6'

Sm2026 Final Veteran↗WOD 1For Time59min cap

Bike Erg Run

3000 meter Run400 meter Loaded Carry 15 kg400 meter Run6000 meter BikeErg

Sm2026 Final Veteran↗WOD 3For Time10min cap

Handstand Walk Bar Muscle Up

4 meter Handstand Walk2 Bar Muscle-Ups2 Pull-Over4 meter Handstand Walk10 sekunder Handstand Hold4 meter Handstand Walk med Handstand Piroutte4 Bar Muscle-Ups4 Pull-Over4 meter Handstand Walk med Handstand Piroutte20 sekunder Handstand Hold4 meter Backwards Handstand Walk6 Bar Muscle-Ups6 Pull-Over4 meter Backwards Handstand Walk30 sekunder Handstand Hold

Sm2026 Final Veteran↗WOD 4For Time12min cap

Clean Deadlift Snatch

10 Snatch 45 kg20 Clean 45 kg30 Deadlift 45 kg32 Calorier AirBike30 Deadlift 45 kg20 Clean 45 kg10 Snatch 45 kg

Sm2026 Final Veteran↗WOD 5For Time16min cap

Pistol Box Jump Burpee Chest To Bar Double Under Pull Up Toes To Bar

8 Shuttle Runs, 6 meter48 Double Unders16 Box Jump Over16 Toes to Bar8 Shuttle Runs, 6 meter16 Toes to Bar16 Box Jump Over48 Double Unders8 Shuttle Runs, 6 meter8/8 Pistols48 Double Unders16 Box Facing Burpee Over Box16 Chest to Bar Pull-Ups8 Shuttle Runs, 6 meter16 Chest to Bar Pull-Ups16 Box Facing Burpee Over Box48 Double Unders8/8 Pistols

Sm2026 Final Veteran↗WOD 6For Time4min cap

Back Squat Front Squat Ski Erg Thruster

24 Calorier SkiErg12 Front Squats 52,5 kg8 Shoulder to Overhead 52,5 kg4 Thrusters 52,5 kg

Mallorca Showdown↗WOD 3For Time10min cap

Burpee Clean Lunge

PAIRS EVENT4 4 ROUNDS FOR TIME (athlete A / B / A / B) <ul> <li>9 Hang Cleans (55/35kg)</li> <li>6 Shoulder to Overhead</li> <li>10 Burpees Over The Bar (Synchro)</li> <li>10m + 10m Front Rack Walking Lunges</li> </ul> From 54' to 64' (time cap: 10') REST 8'

Mallorca Showdown↗WOD 4For Time13min cap

Run

PAIRS EVENT 5 2 ROUNDS FOR TIME (one round each athlete, athlete A, then B) 1000m Run From 72' to 85' (time cap: 13')

Red Bull Gym Clash: World Final↗WOD 8For Time10min cap

Assault Bike Burpee

Burpee Sandwich – For Time - 10min T/C • 25 Burpees over hurdle • 10/7 Cal Air bike • 20 Burpees over hurdle • 15/11 Cal Air bike • 15 Burpees over hurdle • 20/15 Cal Air bike • 10 Burpees over hurdle • 25/19 Cal Air bike Score = Time Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout. • On go the selected athlete will complete 25 burpees over hurdle, when the burpees are complete, they will move to the air bike and male athletes will complete 10 calories or female athletes 7 calories. The athlete will then move back to the line burpees over hurdle and continue through the workout in this manner alternating between the decreasing number of burpees over hurdle and increasing number of air bike calories. • Each block of burpees over hurdle and air bike calories must be complete before the athlete moves on. • Time will stop when the final amount of calories is complete on the air bike. Movement Standards Burpees over hurdle 50cm – Athletes must face the hurdle and drop to the floor with their chest and hips in contact with the floor. They can then step or jump up and must use a two footed take off to jump over the hurdle, stepping over is not permitted. Athletes must be facing the hurdle on each rep, the rep is not complete until the athlete lands on the floor on the opposite side of the hurdle. Full extension of the hips is not required. Air bike calories – The bike must be start from zero, it will be reset by the athlete’s judge after each air bike block. Athletes must stay sitting on the bike until the required number of calories is displayed on the screen.

Red Bull Gym Clash: World Final↗WOD 9For Time20min cap

Back Squat Clean Front Squat Jerk Run Sandbag Snatch Thruster

FINAL CLASH - For Time 1. Buy In - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. 2. Skill 4 Rounds in M/F pairs; • 3 Synchro power cleans + 3 Synchro front squats + 3 Synchro shoulder to overhead - 80/45kg. 3. Power • 10 Worm alternating cleans – 100kg (4 athletes) • 10 Worm thrusters – 100kg (4 athletes) • 40 Cal Ski + 40 Cal Row 4. Chaos Relay Waterfall style; • 60m Sandbag carry - 40/20kg • 6 Devils press - 2 x 22.5/15kg 5. Cash Out - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. Score = Time Workout Flow and Rules • Teams will start on the 800m skill mill run, each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the 3 kettlebells are back overhead. • When the 800m run is complete teams will move to the barbells, there will be one male 80kg barbell and one female 45kg barbell. Teams must divide into M/F sub teams, each sub team must complete two rounds of the barbell complex. Sub teams can complete their two rounds back-to-back or alternate rounds with the other sub team. The barbell complex must be completed unbroken. • Following the barbell complex teams will move to the 4 person worm, with all 4 athletes on the worm teams must complete 10 worm alternating cleans and then 10 worm thrusters. When these worm movements are complete the worm must be held off the floor by 2 athletes while the other 2 athletes move to the row and ski to complete 40 calories on each machine. If the worm is dropped the row and ski must stop until it is back off the floor. Teams can swap working athletes on the row, ski and worm at any point. • When the 40 calories are reached on both the row and ski teams can drop the worm and move to the sandbag and dumbbells. Waterfall style in any order decided by the team all athletes must complete a 60m sandbag carry then six devil’s press. Athletes will carry the sandbag around the perimeter of the arena 30m out then 30m back. The next athlete cannot start the sandbag carry until the preceding athlete has completed the devils press. • When the last athlete has completed the devils press teams will move to the final skill mill and complete an 800m run again. Each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the kettlebells are back overhead. When an athlete has completed their 200m portion of the 800m they must run to the centre stage and await the rest of their team. Once an athlete has completed their 200m they are no longer required to hold the kettlebell overhead. • When the final athlete completes the last 200m they must run to the centre stage to join their teammates and activate the winner’s moment. Movement Standards Kettlebell overhead hold – Athletes will use a single kettlebell, males 32kg, females 24kg. Athletes must hold the kettlebell above head level whilst the skill mill run is ongoing. If any athlete lowers their kettlebell the skill mill must stop until 3 athletes have their kettlebells back overhead. Synchro barbell complex – The barbell complex consists of 3 synchro power cleans + 3 synchro front squats + 3 synchro STOH. The complex must be completed unbroken, if an athlete drops the bar mid complex the pair must start again from the beginning. Synchro power cleans – The bar must be taken from in contact with the floor to the front rack position with legs straight, hips open and elbows through. Synchro is in the front rack position. The power cleans must be touch and go. Synchro front squats – Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open. Synchro is in the standing position. Synchro STOH – From the front rack athletes must press or jerk the bar overhead. In the overhead position the athlete’s legs must be straight, hips open, arms straight and feet parallel if the athlete has used a split jerk. Synchro is in the overhead position. Worm alternating cleans – All 4 athletes must be on the worm facing in the same direction. Athletes must clean the worm from the floor to their shoulders then pass it overhead so that it contacts the opposite shoulder before dropping it to the floor. Full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. Teams can perform touch and go reps however the worm must contact the floor on each rep not just the athlete’s arms. Worm thrusters - All 4 athletes must be on the worm facing in the same direction. All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. 40 Cal ski + 40 Cal row – The worm must be held off the floor by 2 athletes whilst 2 athletes work on the ski and row. If the worm is dropped the ski and row must stop until it is back off the floor. Teams can change the working athletes on the worm, ski and row as they wish. Both ski and row must hit 40 cals before the worm can be dropped. 60m Sandbag carry - Athletes must pick up the sandbag behind the start line, athletes can carry the sandbag in a bear hug position or on their shoulder, they must carry the sandbag 30m out to a line and touch the line with their foot, then 30m back to the start and cross the start line before dropping the sandbag. Devils press – Athletes will use double dumbbells. Athletes must drop to the floor with their hands on the dumbbells and their chest in contact with the floor, from the bottom position athletes can step or jump up and must then snatch the dumbbells to an overhead position with legs straight, hips open and arms straight. Athletes must not drop the dumbbells from above waist height, if they do so they will be required to repeat the previous rep.

Friday Night Lights Qf 2026 16 9 Cross↗WOD 1For Time12min cap

Back Squat Burpee Overhead Squat

FOR TIME:10 50-FOOT SHUTTLE RUNS20 OVERHEAD SQUATS30 BURPEES OVER THE BARREST 1 MINUTE30 BURPEES OVER THE BAR20 OVERHEAD SQUATS10 50-FOOT SHUTTLE RUNS TIME CAP: 12 minutes♀ 80 lb (36 kg)♂ 115 lb (52 kg)

Crossfit Zwickau Games↗WOD 1For Time30min cap

Lunge Run

For Time:  3,2 km run (8 Rounds)  2 Lanes Single Arm KB Overhead Walking Lunges  300m run  Weight:  Int. Male/Female 24/16kg KB Scaled Male/Female 16/12kg KB

Crossfit Zwickau Games↗WOD 4For Time16min cap

Burpee

4 Rounds for Time - Time Cap 2 Min/Round  Cut of 2-4 Athletes Every Round 12 Ground to Overhead 12 Burpees over Bar  Cut of 2-4 Athletes 9 Ground to Overhead 12 Burpees over Bar Cut of 2-4 Athletes 6 Ground to Overhead 12 Burpees over Bar  Cut of 2-4 Athletes 3 Ground to Overhead 12 Burpees over Bar  Weights Int Male/Female: 60/40 70/45 80/50 85/55  Weights Scaled Male/Female 40/20 45/25 50/30 55/35 (Scoring: Round 1 + 3 min, R2 + 2, R3 +1, R4 +0)

Crossfit Stirling Summer Special Vol. Ii↗WOD 4For Time7min cap

Burpee

RX- 3 Rounds For Time  4x 8m Yoke walk 150/110kg 10x Burpee over the Yoke Time Cap 7 Scaled- 3 Rounds For Time  4x 8m Yoke walk 110/70kg 10x Burpee to support Time Cap 7

Battle4Bar 2023 Final Event↗WOD 1For Time8min cap

Battle4Bar 2023 Final Event↗WOD 2For Time10min cap

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