Blackbird CrossFit – WOD
Snatch (3 x 3 x 3 x 3 x 3 )
200m KB Farmers Carry (53/35 each hand), partner holds Plate (45/25#) OH while waiting and switch.
Tagteam Double Grace:
60 Clean & Jerks 115/75# for time (one partner cleans, the other jerks)(30 each)
Partner 1 Cleans and holds front rack.
Partner 2 Jerks *start 1st round with bar in front rack
Partner 1 Jerks
Partner 2 Cleans and holds front rack
Partners hold finish position of movement until other partner completes their movement.
BEG: Metcon (Time)
200m KB Farmers Carry, partner holds Plate OH while waiting and switch.
30 Clean & Jerks for time (one partner cleans, the other jerks)
30 Deadlifts and Push presses off of the rack (one partner DLs, the other PPs)
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
3 min of skill work or mobility
PVC Pass Throughs