CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute:
0-20s Air Squat, 20-40s Jumping Lunges, 40-60s Burpees
1 Minute PVC PASS/ATW
With PVC, go over OH position and technique.
Demo 3s in bottom
Weightlifting
Minute: 15 – 25
3 Reps every 1:30 x 6
OHS + 3s Bottom (65% @ 0030)
3 Overhead Squat + 3s Pause
Metcon
Minute: 30-45
Metcon (AMRAP – Reps)
15 Minute AMRAP:
40 Front Rack Lunges
30 Sit-Ups
20 Sumo DLHP
10 Chest to Bar
RX: 75/55