CrossFit Carnivore – Class WOD
Metcon (AMRAP – Rounds and Reps)
JT WOD 1
10 AMRAP
10 TTB
10 Front squats
10 Shoulder to overhead
RX: 135/95
Masters: 115/75
Scaled: 95/65
** scaled will perform knee raises
Metcon (AMRAP – Reps)
Squat clean ladder
RX:
155/95
175/115
195/135
215/155
235/165
255/175
275/185
295/195
Masters:
115/75
135/95
155/105
185/115
205/135
225/155
235/165
245/175
Scaled:
95/55
115/65
135/75
155/95
185/105
205/115
225/125
235/135
Metcon (Time)
JT WOD 3
“Chipper”
100 DU
100 WB
80 Pull ups
60 Burpees
40 KBS
20 Goblet squats
100 DU
***15:00 time cap
RX: 70/53, 20/14
Masters: 53/35, 14/10
Scaled: 53/35, 14/10
**scaled will perform singles and ring rows
Metcon (Time)
JT WOD 4
21-15-9
Partner deadlifts
Synchronized box jump overs
All barbells will be 45#
RX: 170# M, 135# F
Masters: 155# M, 115# F
Scaled: 135# M, 90# F
***Scaled will perform step overs