CrossFit Carnivore – Class WOD Thruster (Heavy set of 3) 20:00 to find a 3RM thruster from the ground Metcon (Time) 2 rounds: 400 M run 21 thrusters 95/65#

CrossFit Carnivore – Class WOD Metcon (Time) 500 M row 50 sit ups 50 jumping lunges 50 air squats 400 M row 40 sit ups 40 jumping lunges 40 air squats 300 M row 30 sit ups 30 jumping lunges 30 air squats 200 M row 20 sit ups 20 jumping lunges 20 air squats 100 M row 10 sit ups 10 jumping lunges 10 air squats

CrossFit Carnivore – Class WOD Metcon (AMRAP – Reps) 0:00-10:00- 1 mile run then max clean and jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 – 800 M run then max power snatch (115/80#) 20:00-23:00 – Rest 23:00-27:00 – 400 M run then max thrusters (95/65#)

CrossFit Carnivore – Class WOD Metcon (AMRAP – Reps) 7 AMRAP: With a partner Bar facing burpees *partners will share a barbell, must be synchronized-chest must touch the floor at the same time, both athletes then stand and jump over the bar* Back Squat (8, 8, 6, 6) E3MOM 8 at 60% 8 at 65% 6 at 70% 6 at 75% ***directly into front squats on a continuous 24 minute clock Front Squat (5, 5, 5, 5) E3MOM 5 at 60% 5 at 65% 5 at 70% 5 at 75%

CrossFit Carnivore – Class WOD Metcon (AMRAP – Reps) 5 rounds… 1:00 max DU/singles 1:00 max calorie row/bike 1:00 rest 1:00 max KBS 53/35# 1:00 max calorie row/bike 2:00 rest ***goal is working under fatigue-hitting the same amount of calories each minute after working for a minute on a cardio based piece (jumprope) and then a strength and cardio based piece (kbs) and then you have a 2:00 rest to bring the heartrate back down*** *Score is reps total with jumprope/kbs/calories *If you start with a row stay with a row the whole time-if you start with a bike stay

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CrossFit Carnivore – Class WOD Split Jerk (3, 3, 3, 2, 2, 1, 1, ) E3MOM 3 at 50% 3 at 55% 3 at 60% 2 at 70% 2 at 80% 1 at 85% 1 at 90% Metcon (No Measure) 4 rounds: Minute one: 6 Med ball cleans 20/14# Minute two: 5 Strict pull ups Minute three: 6 DB thrusters 50/35# Minute four: rest

CrossFit Carnivore – Class WOD Front Squat (3 x 5) 5 at 75% 5 at 80% 5 at 85% Metcon (Time) 1000 M run 40 pull ups 30 front squats 135/95# 20 bar facing burpees

CrossFit Carnivore – Class WOD Deadlift (3, 2, 1) Minute 1: 3 at 60% Minute 2: 2 at 65% Minute 3: 1 at 70% Minute 4: Rest Minute 5: 3 at 65% Minute 6: 2 at 70% Minute 7: 1 at 75% Minute 8: Rest Minute 9: 3 at 70% Minute 10: 2 at 75% Minute 11: 1 at 80% Metcon (Time) With a partner: 100 DU (each) 50 WB 20/14# 50 DL 185/135# 50 Lateral burpee over bar 50 DL 185/135# 50 WB 20/14# 100 DU (each) 15:00 time cap *one person must complete 100 DU or 100 singles

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CrossFit Carnivore – Class WOD Metcon (AMRAP – Rounds and Reps) 23 AMRAP: 30 OHS 95/65 30 Box jumps 24/20 30 Pull ups 200 M run

CrossFit Carnivore – Class WOD Metcon (Time) Teams of 3: 3 rounds 30 TTB 30 Bar facing burpees 30 Power snatch 95/65# 140/100 calorie bike 2 rounds 30 TTB 30 Bar facing burpees 30 Power snatch 115/80# 140/100 calorie bike 1 rounds 30 TTB 30 Bar facing bupees 30 Power snatch 135/95# Metcon (Time) Teams of 3: 3 rounds 30 TTB 30 Bar facing burpees 30 Power snatch 95/65# 140/100 calorie bike 2 rounds 30 TTB 30 Bar facing burpees 30 Power snatch 115/80# 140/100 calorie bike 1 rounds 30 TTB 30 Bar facing bupees 30 Power snatch 135/95#