CrossFit Carnivore – Class WOD
Warm-up
400m run
Floor to elbow
Pigeon
Couch stretch
2 rounds
10 kips swings
10 air squats
Warm clean/jerk
Weightlifting
Minute: 15 – 30
Every 1:15 x 10
Clean and Jerk (10×1 @ 80%)
Push Jerk or Split Jerk
****This does not mean 80% of your clean, you will be jerking this as well.****
Metcon
()
Metcon (Time)
CinDT
5 Rounds Total
1 Round of Cindy
+
1 Round Dumbell DT (two dumbells)
RX: 50/35
Cindy: 5 Pull Up, 10 Push Up, 15 Air Squat
DT: 12 Deadlift, 9 Hang Cleans, 6 Shoulder to Overhead