# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Dcw8_SSGiPK
- **Gondola URL:** https://gondola.cc/posts/69877827-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/9cc9e9b69b.jpg
- **Posted:** 2026-09-02T00:30:22.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Wednesday 260902⁣
⁣
On a 10-minute clock: ⁣
50 burpee pull-ups⁣
75 kettlebell swings⁣
Max burpee pull-ups in the remaining time⁣
⁣
The pull-up bar should be 6 inches above the fingertips with arms extended overhead. Your score is the number of burpee pull-ups completed.⁣
⁣
♀ 35-lb kettlebell⁣
♂ 53-lb kettlebell⁣
⁣
Post reps to comments.⁣
⁣
Stimulus and Strategy:⁣
Today's workout is a grind with a “rewarding” push at the end! Move through the first set of burpee pull-ups and kettlebell swings as quickly as possible, then, in the remaining time, perform as many burpee pull-ups as possible. Aim to complete the first set of burpee pull-ups in under 6 minutes. Choose a light kettlebell load that allows you to finish the swings in under 3:30 and in 2-3 sets. You should have at least 30 seconds to complete burpee pull-ups at the end of the workout. Some advanced athletes may have 3 minutes or more. ⁣
⁣
Intermediate option: ⁣
On a 10-minute clock: ⁣
35 burpee pull-ups⁣
50 kettlebell swings⁣
Max burpee pull-ups in the remaining time⁣
⁣
Fingertips should touch the pull-up bar with arms extended overhead. Your score is the number of burpee pull-ups completed.⁣
⁣
♀ 35-lb kettlebell⁣
♂ 53-lb kettlebell⁣
⁣
Beginner option: ⁣
On a 10-minute clock: ⁣
25 burpees⁣
25 jumping pull-ups⁣
50 kettlebell swings⁣
Max burpee jumping pull-ups in the remaining time⁣
⁣
Mid-forearm should touch the pull-up bar with arms extended overhead. Your score is the number of jumping burpee pull-ups completed.⁣
⁣
♀ 15-lb kettlebell⁣
♂ 25-lb kettlebell⁣
⁣
📍crossfitblessed in Sao Paulo, Brazil⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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