CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
200m Run
Pigeon, Elbow/Floor, Calf
1 minute PVC PASS/ATW
1 minute PVC OHS (Coaches – observe and correct form)
Weightlifting
Minute: 15-27
Every 1:30 x 7
TEMPO OHS (3 reps x 7 @ 60%)
TEMPO = 3300
3s Down
3s Hold
THIS WILL BE DIFFICULT! STICK TO THE TEMPO
If you want to get better at OHS, priorities should be:
1. Technique
2. Tempo
3. Weight
Metcon
Minute: 30-50
Time Cap: 20 Min
Metcon (Time)
8 Rounds
200m Run
15 Box Jumps
15 Unbroken Wall Balls
*5 Burpee Penatly*