CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
200m Run
Elbow to floor, pigeon, calf
Tabata x 3
BB Thruster
Kip Swings
Weightlifting
Minute: 10-30
20 minutes to build to 1 Rep
Thruster
20 Minutes to establish a 1 Rep Max
* Full front squat, into a PUSH PRESS (not Jerk)*
**Must be from the floor**
Metcon
Minute: 35-50
Time Cap: 15 Minutes
Metcon (Time)
For time:
Russian KB Swings (Heavy)
40-30-20-10
Push Press
20-15-10-5
RX: KB 70/53, BB 115/85