CrossFit Carnivore – Class WOD
Warm-up
Minute: 0 – 10
1 Minute Jump Rope
Rotate : 30s Pigeon, 30s Elbow Floor, 30s Couch Stretch on Wall
Warm Up Front Squats
Weightlifting
Minute: 15- 30
Every 1:30 x 9
Front Squat Wave (321)
Front Squats:
3@ 65%
2@ 70%
1@ 75%
3@ 70%
2@ 75%
1@ 80%
3@ 75%
2@ 80%
1@ 85%
Metcon
Allow 5 Minutes for Snatch Warm-Up
Minute: 35-55
Metcon (Time)
4 Rounds:
4 Power Snatch
8 TTB
16 Push-Ups
400m Run
RX: 60% Snatch Max