CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
3 Minute Row
3 Rounds
5 Ring Rows
5 Push Up
5 Air Squats
Accessory
Minute: 12-24
Every 4:00 x 3
Straddled Plate Raises (8-12 reps)
8-12 reps
Single Arm Overhead March (Checkmark)
8-16/side
Banded Tricep Pull Downs (35 reps)
35 reps
Metcon
Minute: 30-50
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
500m Row*
3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
The row is NOT a buy in. Repeat the row after every 3 rounds of 5/10/15