Friday Workout: Shoulder Press, and 30s

If you’re looking to support a great cause this weekend, come out to the “Burpees for Brayden” hosted at CrossFit SAW in Fishersville!  See the event HERE for more info.



Shoulder Press, 2-3 x 5 sets


Level 1

For Time:

  • Row Calories x 20
  • Ring Row x 20
  • Dumbbell Thruster x 20
  • Russian Kettlebell Swing x 20
  • Burpee x 20

Level 2

For Time:

  • Row Calories x 30
  • Pull-up x 30
  • Thruster (95/65) x 30
  • Kettlebell Swing (70/53) x 30
  • Burpee to 6″ Target x 30

Notes: Scale as needed and try to move at a consistent pace throughout


  1. Register for the 2015 CrossFit Games Open!
  2. We have a number of athletes representing CrossFit Charlottesville this weekend at the SuperFit Games East Coast Championship! Check the link HERE to see how you can support them and spectate on Sunday!

8 Comments on “Friday Workout: Shoulder Press, and 30s

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