CrossFit Carnivore – Class WOD
Warm-up
1 Minute Jumping Jacks
Elbow to floor, pigeon, calf
2 Rounds
10 BB Good Mornings
10 BB Strict Press
10 Kip Swings
Weightlifting
Clean (2 @ 80% as follows)
Clean Lift Off pausing at knee ….reset
Clean Pull…..hold
Hang Full Clean
*You have 2 reps, a failure counts as a rep. 3 failures at any point means the weight is too heavy, go down to continue*
Metcon
Metcon (Time)
For Time:
9 Bar MU
11 Clean and Jerks
201 Double Unders
11 Clean and Jerks
9 Bar MU
Time Cap : 15 Minutes
RX: 135/105
Scale Rope: 3:1
Scale BMU: 9 Hardest Pull + 9 Dips