CrossFit Carnivore – Class WOD
Reload
After a couple tough weeks, we are having what is called a RELOAD week. During a reload, strength portions should be performed at 100% effort and the metcons should be done around 75%. Weights will be lighter then usual and more cardio may be present. Such weeks are designed to give athletes a good workout while allowing their body and mind to recover. During reloads, you will be able to track the weights used in strength portions, but the reps, times, etc will be turned off for the metcons to allow athletes to focus on quality, pace, technique, and range of motion.
Warm-up
Minute: 0-10
200m Run
Tabata x 2
KB S2OH
Goblet Squat
Ring Dips
Metcon
Minute 15-35
100 KB S2OH
75 KB Goblet Squats
50 Ring Dips
53/35
Partition the work any way you please
20 Minute Time Cap