CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Reps) With a partner: Partner A: 20 seconds med ball cleans 20/14# Partner B: 20 seconds calorie bike ***40 second rest after each round, 16 total rounds **partners work at the same time for :20 then both rest :40 before swapping THEN Same workout, same time frame with wallballs/rowing 20/14#

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) 21-15-9 Front squats 95/65# KBS 70/53# 400 M run ***16:00 time cap Back Squat (3, 1, 3, 1, 3, 1, 3, 1) E2MOM 3 at 75% 1 at 80%

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) On the 4:00 x 8 rounds: 15 sit ups 30 DU 15 sit ups 5 Squat cleans 135/95# Score is slowest round

CrossFit Carnivore – Class WOD View Public Whiteboard Push Press 20:00 build to a heavy set of 3 Metcon (AMRAP – Rounds and Reps) 15 AMRAP 10 Push press 15 DL 30 DU 95/65#

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Reps) With a partner-rotate stations every 5:00-switch with partner as needed 1: row for cals 2: KBS 53/35 3: sit ups 4: bike for cals 5: wallballs 20/14# 6: DU

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Everyone will start directly at their heat time (0800, 0830, 0900, 0930, 1000) so make sure you arrive in time to strecth/warm up on your own. The gym will open at 7:30 for those particiapting in the first heats. Make sure to hydrate beforehand! Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about

Read more

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) 2 person team: 100 calorie row 90 clean and jerks 75/55# 80 calorie row 70 clean and jerks 95/65# 60 calorie row 50 clean and jerks 115/75# 40 calorie row 30 clean and jerks 135/95 20 calorie row 10 clean and jerks 155/105# ***repeat from 5/23/17

CrossFit Carnivore – Class WOD View Public Whiteboard Front Squat (Heavy single) 20:00 to find a heavy single Metcon (Time) For time: 200 M run/2 front squats 200 M run/4 front squats 200 M run/6 front squats 200 M run/8 front squats 200 M run/10 front squats 95/65#

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) For time: 1K row -then- 3 rounds of: 30 DB snatch 50/35 15 burpee box jump overs 24/20 20 DB snatch 10 burpee box jump overs 10 DB snatch 5 burpee box jump overs

CrossFit Carnivore – Class WOD View Public Whiteboard Split Jerk (1 rep max) 20:00 to find a heavy set of 1 Metcon (AMRAP – Rounds and Reps) 15 AMRAP 60 DU 30 Sit ups 15 DL 139/95#