CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute PVC OHS
PVC OH Duck Walk Down and Back
30s Push Up
Weightlifting
Minute: 15 – 29
Every 2:00 x 7
Overhead Squat (7 sets of 3 @ 60%)
No Tempo listed, but OHS should naturally be tempo with the descent. I recommend 2s down, no bottom hold.
**If you are competing in JT3, start working on back racking the weight.
Metcon
Minute: 32-50
Time Cap: 18 Minute
Metcon (Time)
For Time:
500m Row
50 BB OH Lunges
50 BB Back Squats
400m Run
50 BB Back Squats
50 BB OH Lunges
25 Cal Bike
RX:45/35