CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 minute jumping jacks
Pigeon, Elbow/Floor, Calf
45s BB Squat Hold
2 Rounds
10 BB Good Morning
5 Thrusters
Warm Up to 75%
Weightlifting
Minute: 20 – 32
Clean Pull + Hang Full Clean (1 Pull + 1 Hang Full x 2 @75%)
*Not A Complex*
Pull, Hang Clean, Drop, Reset
**Work on receiving the bar in a squat (this may require lighter weight)**
Metcon
MInute: 35 – 50
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 HSPU
10 Pistols
1 Rope Climb
Scale for HSPU: Box, Floor Pike, Seated DB Press
Scale for Pistol: Try to do some form of a one legged squat while maintaining proper technique (AKA, don’t brace on the rig/rings and lean back)