# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DbW1KfBjID5
- **Gondola URL:** https://gondola.cc/posts/68400232-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/d7e9dbbc46.jpg
- **Posted:** 2026-07-29T00:30:14.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Wednesday 260729⁣
⁣
For 5 rounds, as many reps as possible in 3 minutes of:⁣
15/20-calorie row⁣
20 alternating dumbbell hang snatches⁣
Max dumbbell-facing burpees⁣
⁣
Rest 1 minute between rounds.⁣
⁣
♀ 35-lb dumbbell ⁣
♂ 50-lb dumbbell⁣
⁣
Post reps to comments.⁣
⁣
Stimulus and Strategy:⁣
Today, you'll take on a triplet of rowing for calories, dumbbell snatches, and 5 sets of max-rep dumbbell-facing burpees. Aim to complete the row in 1:15 or less with a sprint effort and quickly transition into the snatches. Then, finish the dumbbell snatches in 45 seconds or less, leaving yourself at least 30 seconds to perform burpees. Time for a gut check!⁣
⁣
Intermediate option:⁣
For 5 rounds, as many reps as possible in 3 minutes of:⁣
12/15-calorie row⁣
20 alternating dumbbell hang snatches⁣
Max dumbbell-facing burpees⁣
⁣
Rest 1 minute between rounds. ⁣
⁣
♀ 20-lb dumbbell ⁣
♂ 35-lb dumbbell⁣
⁣
Beginner option:⁣
For 5 rounds, as many reps as possible in 3 minutes of:⁣
8/12-calorie row⁣
20 alternating dumbbell hang snatches⁣
Max burpees⁣
⁣
Rest 1 minute between rounds.⁣
⁣
♀ 15-lb dumbbell ⁣
♂ 20-lb dumbbell⁣
⁣
📍2026 CrossFit Games Event 18⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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