CrossFit Carnivore – Class WOD
Warm-up
Min: 0-10
400m Run
2 Rounds
10 PVC Passthroughs
10 PVS Around the worlds
10 PVC OHS
10 PVC Tall Jerks
https://youtu.be/y9rbGzJxnfA
Weightlifting
Min: 15-30
Complex: 2PP+2TJ+2J
E3MOM
Complex:
2 Push Press+
2 Tall Jerks(split)+
2 Jerks(split)
Increase in weight each set
*Not a max. Work on technique. Explode UNDER the bar. Quick Feet. Drive Arms
Metcon
Min: 35-50
Metcon (Calories)
3 Min
30 Air Squat
10 Lat Burpees over Rower
Max Cal Row
Rest 3 Min
3 Min
20 Air Squat
15 Lat Burpees over Rower
Max Cal Row
Rest 3 Min
3 Min
10 Air Squat
20 Lat Burpees over Rower
Max Cal Row
Score is total cals rowed
Core
Accumulate 30 GHD Sit-ups or 100 Ab Mat Sit-ups