CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute High Knees
2 Minute BB Good Mornings
3 Rounds (stretch of choice between rounds)
5 Hang Power Cleans
5 Front Squats
5 Strict Press
Weightlifting
Minute: 15- 30
Every 1:30 x 8
Deadlift Complex
1 DL
1 Hang Squat Cleans
2 Jerk
Weight is athletes choice. Should be moderately heavy while keeping form.
Metcon
Minute: 35 – 55
Time Cap: 20
Metcon (Time)
40-30-20-10
Hang Power Cleans
Front Rack Lunges
20-15-10-5
Lateral Burpees
Round 1: 40 HP Cleans, 40 FR Lunges, 20 Burpees
Male RX: 75,95,115,135
Female RX: 55,65,75,85