CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-5
1 Minute PVC Thruster
20 PVC Good Mornings
Weightlifting
Minute: 14-28
Every 2:00 x 7
Elevated DeadLift (7 sets of 5 reps)
Begin with bar ON 45’s
Weight is athlete’s choice
* A lot of athletes get the initial pull off the floor and get stuck at the knees. This movement will help develop the muscles needed for the top portion of the deadlift*
!! Be smart, the weight will be on 45# plates. If you carelessly drop this weight, it will hit the plates and roll (possibly into someones ankle). Bring the weight down with control. If you DROP the weight at ANY LEVEL, you may be asked to leave
Metcon
Minute: 30 – 55
Metcon (AMRAP – Reps)
3 Minute ON / 2 Minutes OFF x 5
AMRAP
10 Thrusters
10 Burpess
RX: 75/55
* Accumulate 30s hollow hold (from the floor) during your rest*