CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
Run 200m
30s/leg Elbow to floor
30s/leg pigeon
30s/leg couch
2 Rounds
10 Kip Swings
10 Push Ups
Warm Up Squat
Weightlifting
Minute: 15 -30
Every 1:30 x 9
Back Squat Wave (321) (Every 1:30)
3@68
2@73
1@78
3@73
2@78
1@83
3@78
2@83
1@88
Metcon
Minute: 37 – 55
Time Cap: 18 Minutes
Metcon (Time)
3 RFT:
400m
21 American KBS
15 Box Jump Overs
9 Ring Dips
Rx: KB 53/35
RX: Box 24/20