Blackbird CrossFit – WOD
Split Jerk (3 x 3 x 3 x 3 x 3)
3 Rounds for time of:
1 Waiter Carry 53# / 35# (1/2R, 1/2L)
2 Front Rack Carry 53# / 35# (2 KB’s)
4 Farmer’s Carry 53# / 35# (2 KB’s)
*Overhead Squats 95# / 65#
1 Carry = Grass to Muscle-up ring wall and back to grass
Partner one performs all of the carries and Partner two performs max Overhead Squats. Switch when partner completes all of the carries. Record time and post your personal OHS reps to the comments.
*Overhead Carry use a plate
*Overhead squat use a PVC pipe or do lunges.
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
3 Minutes of skill work or mobility
PVC Pass Throughs