Back Squat 4RM & 3 RFT: Rows, Wall Balls and Pull-ups

Back Squat 4RM

Record your best Back Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

3 RFT: Rows, Wall Balls and Pull-ups

3 rounds for time of:
Row 300m
20 Wall Balls (20/14)
10 Pull-ups
* This is a sprint. Scale to move as quickly as possible through this workout.

Photo by @snoridgecrossfit

The third and final week of the 2023 NOBULL CrossFit Games Open is here.

This Thursday at 12PM PST, tune in for the announcement of 23.3 live from CrossFit Omaha and watch second-fittest woman on Earth Mal O’Brien and four-time Games athlete Danielle Brandon go head-to-head.

How to Watch Open Test 23.3 LIVE


  • This Friday Night Lights (3/3) will be the “Open is Closed Party”! This is a Potluck and we will have some refreshments/beverage options available. Bring a dish to share and a drink (or two) and have some fun!

Watch Annie Thorisdottir, Sara Sigmundsdottir & Sola Sigurdardottir Do CrossFit Open 23.2


Results cont