CrossFit Carnivore – Class WOD Metcon (Time) 4 rounds: 15 sit ups 30 thrusters 45/35# 45 DU Thruster (7 x 3)

CrossFit Carnivore – Class WOD Metcon (Time) Row 1K Run 1 mile Row 1K Metcon (No Measure) 3 rounds: Max strict pull ups 1:00 rest Max ring dips 1:00 rest Max hs wall hold 1:00 rest

CrossFit Carnivore – Class WOD Metcon (AMRAP – Rounds and Reps) 10 minute amrap 6 deadlifts 135/95# 4 power cleans 2 push jerk Clean Pull (4 x 4) E2MOM complete 4 clean pulls 4 at 90% 4 at 95% 4 at 100% 4 at 105% Clean and Jerk (3, 2, 2, 1, 1, 1) With the remainder of the class complete clean and jerks working down in reps while going up in weight

CrossFit Carnivore – Class WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Carnivore – Class WOD Squat Snatch (6 x 1) Every 2:30 complete one high hang snatch, one hang snatch and one squat snatch (6 total sets) Metcon (Time) 3 rounds: 12 C2B 12 alternating DB snatch 50/35# 3 rounds: 12 bar muscle up 12 alternating DB snatch 50/35# 12 minute time cap

CrossFit Carnivore – Class WOD Metcon (AMRAP – Reps) EMOM #1 4 minute EMOM: 15 box jumps 24/20″ Rest 1 minute 4 minute EMOM: 15 KBS 53/35# Rest 1 minute 4 minute EMOM: 10 burpees Rest 5 minutes EMOM #2 Every minute on the minute for 16 minutes Even minute: 14 goblet squats 53/35# Odd minute: 10 push ups

CrossFit Carnivore – Class WOD Metcon (Distance) Aerobic capacity: Row OR Bike 10 rounds: :30 on :90 rest Work should be as fast as possible Metcon (No Measure) Gymnastics: 4 x 8 alternating single leg TTB 4 x 8 ring push ups Metcon (No Measure) Strength: 20 minute EMOM Minute 1: 8 DB strict press (one in each arm) Minute 2: 8 alternating DB curls ***choose a weight that is difficult to complete the last few reps***

CrossFit Carnivore – Class WOD Bear Complex (7 x 1) Power Clean Front Squat Push Press Back Squat Second Push PressE2MOM Complete one bear complex every 2 minutes increasing weight to a heavy single Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (No Measure) If time allows complete the following on your own (no score) 100 russian twists 75 flutter kicks 50 superman 25 ttb (laying on the ground bringing your legs up the the bar on the rig)

CrossFit Carnivore – Class WOD Metcon (Time) “Helen Kelly” 1 round of Kelly 2 rounds of Helen 1 round of Kelly “Kelly” 400 M run 30 Box jumps 24/20″ 30 Wallballs 20/14# “Helen” 400 M run 21 KBS 53/35# 12 Pull ups Metcon (AMRAP – Rounds and Reps)

CrossFit Carnivore – Class WOD Front Squat (5, 5, 5, 5, 5) 5 at 60% 5 at 65% 5 at 70% 5 at 75% 5 at 75% Metcon (Time) 15 burpees over the rower 35/25 calorie row 15 burpees over the rower 35/25 calorie row 15 burpees over the rower ***with remaining time find 1 RM snatch***