Thruster | WOD 3/9/20

Crossfit Charlottesville – CrossFit

Thruster (1 – 1 – 1)

From a rack.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Modifications:

The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 35 lb.

Women: 22 lb.

Beginner Option

For time:

800-meter row

35 thrusters

20 assisted pull-ups

Men: 22 lb.

Women: 12 lb.

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