CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Air Squats
2 Rounds
10 BB Good Mornings
10 BB Front Squats
10 Kip Swings
Weightlifting
Minute: 15-25
Every 1:30 x 6
Deadlift (Every 1:30 as follows)
5 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
*Does not have to be touch and go*
*Don’t drop at the top*
Metcon
Minute: 32- 45
Metcon (AMRAP – Reps)
5 Min AMRAP
4 DL (185/135)
6 Lat Burpees
Rest 2 Minutes
5 Min AMRAP (30s On/ 30s Off)
ON: Max Thrusters (95/65)
OFF: Front Rack Hold
Score is total Reps
* Load Tips :
25 + 45 for RX Men
15 + 35 for RX Women
**-10 Rep Penalty for dropping out of front rack**