CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
200m run
1 min pvc pass/atw
2 rounds
10 bb strict press
10 bb bent over row
Weightlifting
Minute: 15-33
Every 1:30 x 12
Use the same weight the whole time
Shoulder Press (Every 1:30 as follows at 60%)
9 x 5
1 x 5+
Push Press (1 x 4)
Jerk (Split or Push) (1 x 3)
Metcon
Minute: 35-50
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
200m Run
10 manmakers (minus the clean and thruster)
Perform the manmaker as follows:
-Standing with 2 dumbbells
-drop to plank position
– complete 1 push up
– complete 1 row right, 1 row left
– shoot the legs up and stand with dumbbell
RX:50/30