CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Jump Rope
Pigeon, elbow to floor, calf
1 Minute PVC Pass/ATW
Burgener Warm up
30s Push Up
Weightlifting
Minute: 15-29
Every 2:00 x7
Hang Snatch (3 @ 65% x 7)
Reduce the weight to allow a proper catch (in squat).
Not touch and go. Reset.
Metcon
Minute: 32-50
Metcon (No Measure)
Working for 18 Minutes
200m Suitcase Carry (Half Right, Half Left)*
10 KB Push Press Right
10 KB Push Press Left
10 KB Bent Over Row Right
10 KB Bent Over Row Left
80 Double Unders
Suitcase Carry: it’s a walk. Not a shuffle, not a jog, not a power walk.
Look straight, chest up, shoulders back. Torso should be straight, not leaning
If you drop the kb on the road, run to your car before Amy catches you.