CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Air Squats
1 Minute PVC Pass/ATW
elbow to floor, pigeon, calf
3 Rounds
10 BB Front Squats
10 Kip Swings
Demo Hang Power Clean
Weightlifting
Minute: 18 -29
Every 1:30 x 7
Hang Power Clean (1 Hang Pull + 2 Hang PC x 7)
Metcon
Minute: 35-47
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
1 Front Squat
1 Bar Muscle Up
2 Front Squat
2 BMU
3 Front Squat
3 BMU
…………..
RX: 135/95
Front Squats are coming from the ground
*BMU sub is your most difficult pull (that you can MAINTAIN in a workout) + a dip. Increase your reps each round
1 FS then 1 pull +1 dip
2 FS then 2 pull + 2 dip
3 FS then 3 pull + 3 dip
……