10122016- Rope Climb Practice!

Smile if you love CrossFit! 🏋🏼‍♀️❤️️🏋🏽❤️️💪#cf414 #crossfit

A photo posted by CrossFit 414 (@cf414) on


Rotate through:

Good Morning x 6-8 reps

Handstand Push Ups x 3-5 reps (add deficit)

Rope Climb Practice (Wear long socks!)

Workout of the Day:

For time:

50 Wall Ball

50 Deadlifts (185/115 lbs)

50 Handstand Push Ups

*Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.*

CrossFit Mainsite 161005


book a
free intro

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