CrossFit Monkey Workout of the Day (WOD) for Friday – Bench Press, Rope Climb, Row & Burpees

Photo of Monkey on a RopeToday was fun, since we did rope climbing. I often end up bleeding and bruised, but it is kind of fun to climb like a monkey. I mean, who doesn’t want to be a monkey for a day? 😉


  • Roller
  • Stretching
  • Kipping pull-ups


  • Stretching chest and ribcage to help the bench press

Strength Training:


3 rounds for time of the following:

Rope Climb Training Video

Mobility Video

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