05262016- Partner Row/Deadlift/Push Up/Lunge

@deegeraty making her first Muscle Up look easy! #crossfit #cf414

A video posted by CrossFit 414 (@cf414) on

Murph is quickly approaching. Remember we are doing it on Memorial Day at 930am!


Rotate through:

Pendlay Row x 6-8 reps

Turkish Get Up x 1 each arm

L-Sit x 10-20 seconds or FLR Hold x 30-45 seconds

Workout of the Day:

With a partner rotate through for 16 minutes:

Partner One:

Row 250 meters or Airdyne .3 miles

Partner Two:

Complete as many rounds as possible of:

5 Deadlifts

10 Push Ups

20 Walking Lunge Steps

*pick up each round where you left off*


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.