CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute PVC Pass/ATW
elbow to floor, pigeon, calf
3 Rounds
5 BB Hang PC
5 BB Front Squat
5 BB Strict Press
Weightlifting
Minute: 15-30
Every 1:30 x 10
Clean Complex (Weight)
1 PC + 1 Hang PC + 1 Hang Full Clean + 1 Front Squat
Metcon
Minute: 35-50
Time Cap: 15 Minutes
Metcon (Time)
10 Rounds for Time
5 Heavy WallBalls (Go a little heavier than usual)
3 HSPU
1 Power Clean (185/115)
Push Up Program
10-29: 9/9/11/11/9/9/7/7/20+
30-39: 12/12/13/13/12/12/8/8/30+
40-50: 14/14/15/15/14/14/10/10/44+
51-60: 20/20/23/23/20/20/18/18/53+
60+ : 22/22/30/30/24/24/18/18/58+