CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 minute jumping rope
Elbow to floor 30s/leg
Pigeon 30s/leg
4 rounds of the following Complex
4 Bb deadlift
4 bb hang power cleans
4 bb front squats
Weightlifting
Minute: 15 – 22
Every 1:00 x 7
Front Squat (4 Reps x 7 @65%)
Metcon
Minute: 25 – 45
Metcon (Time)
400m Run
20 Power Clean (40%)
400m Run
15 Power Clean (50%)
400m Run
10 Power Clean (55%)
400m Run
5 Power Clean (60%)
*Percentages are recommendations. Attempt to add weight each time. Make it easy on yourself so you are just putting weight on and not switching plates*
Time Cap: 20min
*If Raining 20m/15f Cal Bike/Row*