# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DcHzs_xmuI0
- **Gondola URL:** https://gondola.cc/posts/69260154-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f3a6684825.jpg
- **Posted:** 2026-08-17T01:00:16.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Monday 260817⁣
⁣
For time:⁣
50 pull-ups⁣
50 hang squat cleans⁣
50-calorie row⁣
⁣
♀ 65-lb barbell⁣
♂ 95-lb barbell⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Today, you'll take on a chipper of higher-volume reps for three movements. Get ready for some conflicting pulling movement demands across all three. Shoot to finish the pull-ups, hang squat cleans, and row each in under 5 minutes. Find a light hang squat clean load that allows you to complete sets of at least 10 reps throughout the entire workout.⁣
⁣
Intermediate option: ⁣
For time:⁣
30 pull-ups⁣
50 hang squat cleans⁣
50-calorie row⁣
⁣
♀ 55-lb barbell⁣
♂ 75-lb barbell⁣
⁣
Beginner option:⁣
For time:⁣
30 jumping pull-ups⁣
30 hang squat cleans⁣
30-calorie row⁣
⁣
♀ 35-lb barbell⁣
♂ 45-lb barbell⁣
⁣
📍crossfitnorthscottsdale in Scottsdale, Arizona⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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