Jerk Face!

Firebird CrossFit – All Levels

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Weightlifting

Split Jerk (Heavy Single )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

7 Jerks (70 percent of heavy 1)

14 Lateral Burpees Over the Barbell

AMRAP 7 min.

Rx

7 Jerks (60 percent of heavy 1)

14 Lateral Burpees Over the Barbell

AMRAP 7 min.

Fitness

5 Jerks

10 Lateral Burpees Over the Barbell

AMRAP 7 min.