CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Mountain Climber
2 Rounds:
8 KB Swings
8 KB Good Mornings (Holding KB against Chest)
8 SA KB Thrusters
Warm Up DL
Weightlifting
Minute: 15 -27
Every 1:30 x 8
Tempo Deadlift @ 3030 (4 reps x 8)
Weight should be around 60-65%, but TEMPO is more important
**Keep same weight every round**
KEEP TEMPO
Metcon
Minute: 30 – 50
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
12 Dual KB/DB Swings (Russian)
6 Burpee Box Jump Overs
12 Dual KB/DB Thrusters
6 Burpee Box Jump Overs
RX: 35/18