Jerks

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Burpees

10 Shoulder Press BB

10 Push Jerks BB

10 Air Squats

10 Cal Bike

Pausing Split Jerks

2-2-2-2
0-35 Warm-Up & Jerks

35-40 Transition

40-52 Metcon

52-60 Clean Up

Weightlifting

Split Jerk (1-1-1-1-1-1-1)

Resting about 2 min between lifts. You will do a pausing Split Jerk Building up to a starting weight on your split Jerks.

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

10 Pull-Ups

10 Push Jerks 115/85

10 Push-Ups

10 Deadlifts 115/85

10 Sit-Ups

RX+ 135/95

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