CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0- 10 1 Minute Jump Rope 30s Kip Swings PVC ATW/Pass Burgerner Warmup x 10 Warm Up Snatch Weightlifting Minute: 17-29 Every 2:00 x 6 Snatch HP + Snatch (@ 65%) (Snatch High Pull, Reset, Snatch from Ground, Reset) x 3*18 total high pulls and 18 total snatches* **You should not fail a lift due to to load** ***DO NOT RUSH. 3 should take you a minute. Work on set up and executing the lift properly*** Metcon Minute: 35-50 Time Cap: 15min Metcon (Time) 3 rounds for time: 5 Front

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 35 Minute amrap 10 synchro deadlift 10 synchro thrusters 10 synchro bar facing burpee over bar 200m Run/Plank Synchro movements are done together, at the same time. Partner A runs, partner B holds a plank. 10 pushup penalty EVERYTIME you break the plank (STAY LEVEL). Due immediately. Cant start the next round until pushups are done. Switch the runner every round. Rx: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 minute jumping rope Elbow to floor 30s/leg Pigeon 30s/leg 4 rounds of the following Complex 4 Bb deadlift 4 bb hang power cleans 4 bb front squats Weightlifting Minute: 15 – 22 Every 1:00 x 7 Front Squat (4 Reps x 7 @65%) Metcon Minute: 25 – 45 Metcon (Time) 400m Run 20 Power Clean (40%) 400m Run 15 Power Clean (50%) 400m Run 10 Power Clean (55%) 400m Run 5 Power Clean (60%) *Percentages are recommendations. Attempt to add weight each time. Make it easy on yourself

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute:0-10 1 minute jumping jacks Tabata x 3 Kip swings Burpees Strict press Metcon Metcon (Time) 2-4-6-8-10-12-10-8-6-4-2 Push Press Lateral pogo Burpees over bar RX: 95/65 *If you are not comfortable doing lateral Pogo, scale to traditional bar facing burpees*Time Cap: 18 Minutes Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Weightlifting Minute: 15- 27 Warm-up Clean Pull + High + 2Jerk (65%) 1 Clean Pull + 1 High Hang Clean + 2 Jerk (Push or Split)One complex every 2:00 for 6 sets Metcon Minute: 30 – 50 Metcon (AMRAP – Reps) 2 Minute On : 1 Minute Off x 7 200m Run 40 Doubles Max Pistols*If Rain : 20 cal bike/Row Score is Pistols *Scale using rig/box to get one legs squats at a depth as low as you can go if possible*

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Min: 0 -10 1 minute Jump Rope Elbow to floor 30s/leg Pigeon 30s/leg BB Good Mornings Warm Up DL Weightlifting Time: 15-25 Every 2m x 5 Deadlift (@50%-60%) Metcon Minute: 30-50 Metcon (No Measure) 3 Rounds of CONTINUOUS MOVEMENT (No Measure) 15 DL 15 AB Mat 15 Step Ups **At some point between the 3 rounds, get on a rower or bike (Once) and spend 5 minutes at a slow easy pace. Not for cals/distance.** DL: 30%-40%. Scale for continuous unbroken movement

CrossFit Carnivore – Class WOD View Public Whiteboard 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 Murph click here

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Reps) 40 Minute EMOM With A Partner: Wall Balls SUMO DL High Pull Box Jumps Push Press Pull Ups RX:75/55 Partner A: Odd Minutes Partner B: Even Minutes MAX EFFORTFormat : First Minute: Partner A: Max Effort WB Partner B: Rest Second Minute: Partner A: Rest Partner B: Max Effort SUMO DLHP Continue with Pattern

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 20 Cals Bike or Row Floor to Elbow 30s/leg Pigeon 30s/leg 2 Rounds 10 Jumping Air Squats 5 burpees Weightlifting Minute: 15- 26 Back Squat (4 reps x 7) Weight is 65%. Keep Weight for all Sets Every 1:30 x 7 Metcon Minute: 30-50 Metcon (Calories) 20 Minute As Many Cals as Possible 20 Minutes to bike/row as many calories as possible Starting at 00:00 – 10 Burpees every 2 minutes

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Jacks Tabata x 3 Double Unders Wall Balls Hang Power Cleans (BB) Warm Up to 40% Clean Metcon Minute: 11-30 Time Cap: 18 Minutes Metcon (Time) 3 Rounds: 50 Double Unders 30 Wall Balls (Unbroken) 15 Hang Power Cleans RX: 40% Clean Max Doubles: 3:1 10 Burpee Penalty