Pushy Jerk

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

15/10-cal. Bike

15 MB GHD Sit-ups

15 Push Jerks (95/65 lb.)

15 Lateral Bar Jump Overs

AMRAP 15 min.

Rx

13/8-cal. Bike

15 MB Sit-ups (20/14)

15 Push Jerks (75/45 lb.)

15 Lateral Bar Jump Overs

AMRAP 15 min.

Fitness

10/7-cal. Bike

15 AbMat Sit-ups

15 Push Jerks

15 Lateral DB Jump Overs

AMRAP 15 min.