Coach Brad’s Birthday WOD

CrossFit Carnivore – Class WOD Metcon (No Measure) Deck of cards: Hearts-KB swings 53/35# Spades-Goblet squats Clubs-HRPU Diamonds-sit ups Jokers-500 M row/run

CrossFit Carnivore – Class WOD The Lyon (Time) 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0 – 10 1 Minute Jump Rope Burgener Warm-Up ( 10 Reps of Each Movement) Weightlifting Minute: 15-30 E2MOM x