CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
400m Run
20 BB Good Mornings
10 Kip Swings
10 Ring Rows
Weightlifting
Minute: 10- 30
Deadlift (1 RM)
1RM
Metcon
Minute: 35-50
Time Cap: 15 Minutes
Metcon (Time)
30*-20*-10*
Pull-Ups
Deadlift
*200m run after each round
RX:
Round of 30: 135/95
Round of 20: 185/135
Round of 10: 225/155
Push Up Program
10-20: 14/16/12/12/18+
21-25: 20/25/20/20/28+
26-30: 25/29/25/25/36+
31-35: 10/10/13/13/10/10/19/25+
36-40: 18/18/20/20/14/14/16/40+
40+: 19/19/22/22/18/18/22/45+