CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Air Squats
1 Minute PVC Pass/ATW
Tabata x 3
BB strict press
BB hang power snatch
Weightlifting
Minute: 18-25
Shoulder Press (Every 2:00 as follows)
5 @ 40%
5 @ 50%
5 @ 60%
Metcon
Minute: 30-50
Metcon (AMRAP – Reps)
5 Rounds
2:00 On / 2:00 Off*
10 Box Facing Jump Overs
Max Hang Power Snatch
* 30s hollow hang during rest
(active shoulders, not a dead hang)
Rx: 115/80