Verdant CrossFit, Verdant CrossFit North – CrossFit

Push Jerk (3 3 3)

Work on doing a push jerk and not a push press.

try for 3 x 3 @ 80%

Wod: Metcon (Calories)

10 Min AMRAP

10 box jumps

15 push jerks

20 seconds on the Echo Bike

♀ 20-in. box, 65-lb. jerks

♂ 24-in. box, 95-lb. jerks

Score is total calories.


This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.