CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute High Knees
elbow to floor, pigeon, calf
30s push ups
Weightlifting
Minute: 15 – 29
Every 2:00 x 7
Tempo Back Squat (3 reps @ 3.3.0.0 tempo )
50%
DO THE TEMPO !
TEMPO & TECHNIQUE 1st.
DON’T FOCUS ON THE WEIGHT
3s Down
3s Hold
Normal Up ( NOT BOUNCE)
Normal Hold at Top
Metcon
Minute: 32- 50
Time Cap: 18
Metcon (Time)
5 Rounds
400m Row
10 OHS
RX: 95/65