CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
Bike/Row 10 cals
1 Minute: PVC Pass/ATW
1 Minute: Arm Circles Front/Back
10 Kip Swings
Warm Up Press
Accessory
Minute 15 – 25
Tempo Press Flow (Every 2 Minutes)
4 Tempo Strict Press (X130)
5 Push Press
6 Jerk
*Pick a weight that allows you to PROPERLY use the tempo and stick to it.*
** Once you start the first strict press, you will not re-rack the bar until all movements are complete.**
Tempo:
X: Explode Up
1: Second Hold At Top
3: Seconds Down
0: Second Rack
Metcon
Minute: 30 – 50
Metcon (AMRAP – Reps)
20 Minute EMOM Style (50s On, 10s Off)
100m Sprint, then max Burpees
7/5 Cal Bike, then max TTB
9/7 Cal Row, then max Air Squat
Rest
Rotate stations every round.
Score is max reps (Cals not included)