Friday Workout: Thruster, Pull-up, Run

Join us tonight for Fridays After Five at the Pavilion!  RSVP here if you’re coming, and look for us near the food trucks!



Thruster, build to a 4RM in a few sets


Level 1

2 Rounds For Time:

  • Run x 600m
  • Ring Row x 15
  • Dumbbell Thruster x 15

Level 2

2 Rounds For Time:

  • Run x 800m
  • Pull-up x 25
  • Thruster (95/65) x 25

Notes: Break up pull-ups and thrusters as needed so you can keep moving at a consistent pace. Consider scaling pull-up reps, or scale the variation so you can at least do sets of 5 to get through the work.


1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

3. Join us at Fridays after Five on July 17! – see the event HERE

6 thoughts on “Friday Workout: Thruster, Pull-up, Run

  1. 115#

  2. 115

  3. 19:10 (10pullups, 10 ring rows, 20 thrusters @55#/round)

  4. Thrusters- just to 85# due to time
    WOD- 17:10 rx

Leave a Reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close