CrossFit Carnivore – Class WOD
Warm-up
Min: 0-10
400m Run
2 Rounds:
10 Barbell Good Mornings
10 Barbell Hang Clean Pulls
10 Barbell Thrusters
Weightlifting
Min: 15-30
Every 1.5 Minute on the Minute x 10
3DL+2HPC+1J
3 Dead Lift +
2 Hang Power Clean+
1 Jerk (Split or Push)
Keep weight for all sets. Pick a moderately heavy weight that allows you to keep form
Metcon
Carnivore Bike Tester (Time)
For Time @ 95%-100%
30/25 Cal Assault Bike
30 Thrusters 95/75
Time Cap: 5 min
Cool Down
Accumulate 40 GHD or 120 Abmats
* Break GHDs into sets of 8-12 *
Take a walk. Seriously. Sometime this weekend grab the kids, spouse, dog, whatever and take a 10-15 minute walk.