CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
400m Run
Tabata x 4
Good Mornings
Burpees
Weightlifting
Minute:14-21
Every 1:00 x 7
Sumo Deadlift (5 reps x 7)
*Weight should be fairly heavy*
Metcon
Minute: 25-50
Metcon (Time)
50-40-30-20-10
Cals on Rower (+10/round if biking)
25-20-15-10-5
Burpees
Format : Row 50 (Bike 60) Cals, 25 Burpees, Row 40 (Bike 50) Cals, 20 Burpees …..etc
*Take the 4s it would take when you get back on your Row/Bike to reset the cals. If not, do some math. Example, after your first round of burpees, if your rower says 54, you are rowing to 94 (54 +40).
Time Cap: 25 Minutes