In CrossFit Daily Workout

10 x 250-meter Row Sprints*

*Rest 1-min between efforts or grab a partner and rest while the other works


The Lurong Team made a last minute change to WOD #5 yesterday. If you already completed it before the change, you will have the opportunity to do it again. The workout will be as follows:

14-MINUTE AMRAP

Complete as many reps in this ascending ladder of:

Squat Clean & Jerks ( L1 = Clean & Jerk)
Muscle Ups (L2 = Pull-Ups | L1 = Ring Rows)
Note that the rep scheme is different for all 3 levels, so be sure you read the details below. Additionally, Level 3 Masters + athletes scale Chest to Bar Pull-Ups for the Muscle Ups

The athletes start standing next to their preloaded barbell. At 3,2,1 Go the athlete starts (L3 example) with 2 Squat Clean & Jerks before moving on to complete 1 Muscle Up. The athlete then returns to the bar to start the next round with 4 Squat Clean and Jerks. The pattern continues up the ladder until time expires.

Refer to the website for your level (Level 3, Level 2, or Level 1)