CrossFit Carnivore – Class WOD
Warm-up
Minute 0-20
Minute 20-24: Max weight clean
Minute 24-26: Rest
Minute 26-30: Max rep muscle ups, pull ups or ring rows
Minute 32-40: 8 minute AMRAP
Clean
4 minutes to establish 1 RM
Muscle-ups
Track 1: 4 minutes to get max rep bar muscle ups
Pull-ups
Track 2: 4 minutes to get max rep pull ups
Ring Rows
Track 3: 4 minutes to establish max rep ring rows
Metcon (AMRAP – Rounds and Reps)
8 AMRAP
Track 1
30 doubles
8 DB push press L 50/35#
8 DB push press R 50/35#
8 lateral burpees
Track 2
20 doubles
6 DB push press L 50/35#
6 DB push press R 50/35#
6 burpees
Track 3
20 singles
5 DB push press L 35/20#
5 DB push press R 35/20#
5 burpees
Metcon (Time)
Open gym option:
4 rounds:
10 cal bike
10 push ups
10 air squats
10 sit ups
10 air squats
10 push ups