CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Jacks
Tabata x 2
Kip Swings
Jumping Air Squats
10 BB Good Mornings
10 BB Muscle Snatches
Weightlifting
Minute: 15- 27
Every 3min x 4
Deadlift (10 reps x 4 @ 40% w/ Hold)
*10 Unbroken Reps w/max hold at the top
* Stay tight at the top
* Double overhand grip only.
*Hook grip recommended
Metcon
Minute: 32-52
Time Cap: 20 Minutes
Metcon (Time)
75 Double Buy In:
4 Rounds
20 Alternating DB Snatches
10 Box Jumps
5 Bar Muscle Ups
75 Double Buy Out
Rx: 50/35
Scale for BMU: Hardest Variation of pull-up/ Ring Row you can complete for 5.