CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
20 Air Squat to Jump Tucks
Tabata x 3
Hang Power Cleans
Kip Swings
Accessory
Minute: 15-27
Every 3:00 x 4, superset
1/2 Kneel KB Chop & Lift (6-10 per side)
KB Curls ( 10-15 Total)
Both arms at once. 1 KB, both hands holding the horns of the KB.
KB Overhead Tricep Extensions (10-15 Total)
Both arms at once. 1 KB, both hands holding the horns of the KB.
Metcon
Minute 35-50
Metcon (AMRAP – Reps)
15 Minute AMRAP
200m Run
20 Hang Power Cleans
20 Lateral Bar Jump Overs
20 Push Ups
Rx: 95/65
Lateral Bar Jump Overs:
-Two foot take off
-Don’t have to fully extend