Push Jerky

Firebird CrossFit – All Levels

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Weightlifting

Push Press (1 x 5 )

WOD – FBCF

Metcon (5 Rounds for reps)

Rx+ / Rx

Push Jerks (155/105 lb.) (135/95 lb.)

AMRAP 5 min.

Wall Balls (20/14 lb.)

AMRAP 4 min.

Push Jerks (135/95 lb.) (115/75 lb.)

AMRAP 3 min.

Wall Balls

AMRAP 2 min.

Push Jerks (95/65 lb.) (75/55 lb.)

AMRAP 1 min.

Fitness

Push Jerks

AMRAP 5 min.

Wall Balls

AMRAP 4 min.

Push Jerks

AMRAP 3 min.

Wall Balls

AMRAP 2 min.

Push Jerks

AMRAP 1 min.

Push Jerk load recommendations:

95/65 lb., 75/55 lb., 65/45 lb.