CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Mountain Climbs
10 Leg Swings Front/Back
10 Leg Swings Side/Side
2 Rounds:
10 Barbell Good Mornings
10 Jumping Air Squats
10 Kip Swings
Weightlifting
Minute: 12 -25
Every 1:30 x 7
Tempo Deadlift @ 3030 (5 Reps x 7)
3s Up, 3s Down
STICK TO THE TEMPO. LOWER WEIGHT IF NEEDED.
Weight is athlete’s choice
Metcon
Minute: 30-50
Metcon (Time)
4 Rounds for Time
10 Deadlift
15 Knee To Elbow
30 UNBROKEN Wall Balls (5 Burpee Penalty)
RX: 185/135
Time Cap: 20 Minutes