# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DeLEz2mkyaY
- **Gondola URL:** https://gondola.cc/posts/71288562-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/3d87f157ac.jpg
- **Posted:** 2026-10-07T00:30:23.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Wednesday 261007⁣
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3 rounds for time of:⁣
50 lunges⁣
200-meter dumbbell farmers carry⁣
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♀ 50-lb dumbbells⁣
♂ 70-lb dumbbells⁣
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Post time to comments.⁣
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Stimulus and Strategy:⁣
Today's workout combines a relatively high volume of lunges alongside a significant volume of farmers carries with a challenging weight. Shoot to finish each round of lunges and farmers carries in 4 minutes or faster. Scale the lunge volume as needed to allow you to hang on for big sets with minimal rest. Choose a load and/or distance that allows you to complete nearly half of the distance before needing a break to let your grip recover. ⁣
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Intermediate option: ⁣
3 rounds for time of:⁣
50 lunges⁣
200-meter dumbbell farmers carry⁣
⁣
♀ 35-lb dumbbells⁣
♂ 50-lb dumbbells⁣
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Beginner option:⁣
3 rounds for time of:⁣
15 lunges⁣
100-meter dumbbell farmers carry⁣
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♀ 15-lb dumbbells⁣
♂ 25-lb dumbbells⁣
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📍2022 Far East Throwdown in Busan, South Korea⁣
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#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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