Turkey Jerky
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
Max set Push Jerks at 80% 1RM
Rest 1 min.
Max set Weighted Hip Extensions (45/25 lb. plate)
Rest 2 min.
5 rounds
Rx
Max set Push Jerks at 75% 1RM
Rest 1 min.
Max set Weighted Hip Extensions (25/15lb. plate)
Rest 2 min.
5 rounds
Fitness
10 Push Jerks
Rest 1 min.
15 Good Mornings (find a weight KB or DB) that challenges them but is doable unbroken for 5 rounds.
Rest 2 min.
5 rounds
Push Jerk weight in comments
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