CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-5
4 Minutes Bike or Row
Accessory
Minute: 8-20
Every 4:00 x 3
After accessory, warm up cleans
Weighted Pull-ups (3 x max reps)
-Holding a dumbell with your feet
If you are not doing weighted, you can do tempo (up and down) or negatives.
If you are sticking to ring rows, challenge yourself by going more horizontal or by using a tempo.
Ring Dips (3 x max reps)
Bird Dogs (10-20/ side)
Metcon
Minute: 30-50
Time Cap: 20 Minutes
Metcon (Time)
For Time
400m Row or 18 Cal Bike
21 Power Cleans
400m Row or 18 Cal Bike
15 Power Cleans
400m Row or 18 Cal Bike
9 Power Cleans
400m Row or 18 Cal Bike
3 Power Cleans
RX:
21: 135/95
15: 155/105
9: 175/115
3: 195/ 125