CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
400m Run
1 minute PVC pass/atw
20 Kip Swings
Weightlifting
Minute: 15 – 30
Every 1:30 x 10
Deadlift (as follows)
1 x 5reps @ 55%
1 x 5reps @ 65%
7 x 3reps @ 70%
1 x 3+ @ 70%
Your final reps should NEVER be to failure, stop 1-2 reps short of failure and keep good form.
Metcon
Minute: 35-50
Time Cap: 15 Minutes
Metcon (Time)
For time:
400m Run
5 Rounds:
5 DL 185/135
5 C2B Pull Ups
400m Run
5 Rounds:
3 DL 225/155
3 STRICT Pull Ups
400m Run