CrossFit Carnivore – Class WOD View Public Whiteboard Push-ups Skill work: Push ups *hands on the ground shoulder-width apart *legs straight with only the balls of the feet on the ground *start with arms extended *lower chest and thighs to the ground *body remains rigid *elbows move closer to the hips than the shoulders *complete at full arm extension Metcon (Time) On the 5:00 x 5 rounds 60 DU 15 TTB 30 Push ups ***score is slowest round

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) 15-12-9 Pull ups Wallballs 20/14# 4:00 time cap Back Squat (8, 8, 6, 6) Every 4:00 complete one set of squats 8 at 65% 8 at 70% 6 at 80% 6 at 85%

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) Working with a partner: 80 Box jump buy-in (24/20″) -then- 8 rounds: 200 M run 10 shoulder to overhead 10 hang power cleans 10 shoulder to overhead 115/85# -full box jumps, stand all the way up at the top -run 200 M together -split movements 5/5 each set -cannot begin barbell work until both partner are inside -DO NOT drop barbells unless they are loaded with 25# plates or higher **30:00 time cap

CrossFit Carnivore – Class WOD View Public Whiteboard Squat Clean Every 3:00 complete one set: 4 at 60% 3 at 65% 2 at 70% 2 at 70% 1 at 80% 1 at 85% Metcon (Time) Working with a partner: 40-30-20-10 Deadlifts 155/115# Wallballs 20/14# Burpees Partners split reps evenly 15:00 time cap -Goal is to continue moving the entire WOD-one partner rests while the other works which means when you work it needs to be quick -Focus on short sets and quick transitions. -DL weight should feel light at initial reps, if you cannot complete 10-15 unbroken scale the weight

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Reps) 1. 5 AMRAP 15/12 calorie bike 12 DB box steps overs 50/35# 2. -5 rest- 3. 5 AMRAP 15 TTB 12 DB squats 50/35# 4. -5 rest- 5. 5 AMRAP 15/12 calorie row 12 DB hang C&J (alternating) -the goal for each AMRAP is to keep moving at a consistent pace, DB step overs, squats and cleans should be unbroken for the most part -score is total reps for all 3 AMRAPs -one DB only for each movement

CrossFit Carnivore – Class WOD View Public Whiteboard Double-Unders Skill: DU work (10 minutes) If you have DU go for a max set (2-3 attempts) and record If you are struggling with DU use this time to practice and work with a coach Shoulder Press (5 x 5) Complete 5 reps every 3:00 building to a heavy set of 5 Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Strict press 45/35# 25 DU 10 HSPU 25 DU RX+ Strict HSPU -Singles are 3/1 -Strict press can be scaled to a single DB press (5 on each side)

CrossFit Carnivore – Class WOD View Public Whiteboard Ring Rows 10:00 to work on ring row skill: -rings set approximately shoulder width apart -full grip on the rings -start with arms and legs extended -pull elbows back until rings touch side of chest -arms move close to the body -complete at full arm extension -scale by moving body into a less horizontal position Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 200M Run 25 doubles 10 box jumps 10 burpees 200 M run 25 DU 10 Power cleans 95/65 10 HSPU Score is rounds + reps *goal is to

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) 15-12-9 KBS 53/35# Thrusters 75/55# 6:00 time cap Back Squat (10, 8, 8, 8) Every 5:00 complete one set: 10 at 60% 8 at 70% 8 at 75% 8 at 80%

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) Teams of 3 3 rounds: 400 M team run 70/50 calorie row 21 C&J 115/85 21 C&J 135/95 21 C&J 155/105 21 C&J 185/125 21 C&J 205/135 30:00 time cap

CrossFit Carnivore – Class WOD View Public Whiteboard Overhead Squat (3, 3, 3, 3, 3) Every 3:00 complete 3 OHS working up in weight Metcon (Time) 15 C2B 400 M run 15 OHS 95/65# 400 M run 15 OHS 95/65# 400 M run 15 C2B 18:00 time cap