The Jerk

Firebird CrossFit – All Levels

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Weightlifting

Split Jerk (2 x 1 )

Split Jerk (2 x 1 )

Split Jerk (1 x 1 )

Weightlifting Fitness:

Split Jerk (3 x 3 )

Split Jerk (3 x 3 )

Split Jerk (1 x 3 )

WOD

Metcon (AMRAP – Reps)

Rx

30 sec. Plank Hold/30 sec. Max Pushups/30 sec. Rest

3 Rounds

30 sec. Mb Front Squat Hold (20/14)/30 sec. Max Wall Ball/30 sec. Rest

3 Rounds