CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-7 1 Minute Jumping Jacks 1 Minute Pigeon 1 Minute Elbow to Floor 1 Minute Calf Stretch Leg Swings From Rig (Front to Back, Side to Side) Warm Front Squat Weightlifting Minute: 12-30 Front Squat Wave (642) 6@68% 4@73% 2@78% 6@73% 4@78% 2@83% 6@78% 4@83% 2@88% Metcon Minute: 35-55 TC: 20 Minutes Metcon (Time) 50-30-20 Double Unders 25-15-10 Knees To Elbow Then… 50-30-20 Double Unders 25-15-10 Pull-Ups Finally 50-30-20 Double Unders 25-15-10 Wall Balls Rx: 20/14 Time Cap: 20 Minutes

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0- 5 1 Minute High Knees 30s Shoulder Rolls Forward, 30s Back 30s Arm Circles Forward, 30s Back Accessory Minute: 5-25 Every 3:00×5, Complete All Movements starting with the Push-Ups, rest the remainder Tempo Push Ups (Tempo 3333) Complete 5 Tempo Push Ups3s – Full Extension (Plank) 3s – Down 3s – Hold in Bottom 3s – Up **A set of 5 should take you a MINUTE.** Reverse KB Toe Touches (20) https://www.youtube.com/watch?v=ymMZBStSS4E Seated KB Leg Raises (20) https://www.youtube.com/watch?v=EvleorZT7wU *Tap on left side tap on right side = 1 rep

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Jacks 1 Minute PVC Pass/ATW Tabata x 2 Kip Swings Air Squats PVC Good Mornings Technique/Skill Minute: 12-22 Begin to warm up deadlift after Jerk (Split or Push) (5×5) Technique Work*Every 2:00, complete 5 Jerks* *Weight is Your Choice* Re-Rack as needed. Don’t Rush. This is TECHNIQUE Work! !!Extremely Helpful Tip: You want to have this down by Friday, so ask the coaches questions!! Metcon Minute: 30-50 Metcon (No Measure) 15 Minute AMRAP 200m Run 5 Deadlift 10 Pistols 5 Strict Pull UpsRX: 60% DL *Challenge

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) With A Partner 400m Run 54 Power Cleans 54 Front Squats 54 Doubles 400m Run 44 Power Cleans 44 Front Squats 44 Doubles 400m Run 34 Power Cleans 34 Front Squats 34 Doubles 400m Run 24 Power Cleans 24 Front Squats 24 Doubles 400m Run 14 Power Cleans 14 Front Squats 14 Doubles RX: 135/95 *One Person working at a time. Lifts Split Evenly, Rope is total for EACH.

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Kip Swings PVC PASS/ATW Burgener Warm Up Warm Up Snatch Weightlifting Minute: 17 – 32 Snatch Pull + Snatch (1 rep x 9 every 1:30 @ 80%) Snatch Pull, Drop, Reset SnatchWhenever 80% or greater is done with the olympic lifts (Cleans and Snatches), do not repeat if you fail. Take your time, set up, attempt the lift. If you fail, do not try to attempt another lift within the time frame. Use the remaining time to reflect on what needs to be done to accomplish the

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Minute: 0 -10 1 Minute Jump Rope PVC Pass/ATW PVC Thrusters Couch Stretch Metcon (No Measure) 6 RFT: 12 Thrusters 40 Unbroken Doubles Time Cap: 18 MinutesRX: 75/45 RX: Reset to Zero if Break Scale: Allowed to reset at 50% if you are past 50% or 10 BOGO Burpees w/ no reset penalty (Athletes Choice) Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Jacks Calf Stretch 2 Rounds 10 BB Good Mornings 10 Kip Swings Weightlifting Minute: 15 – 25 Every 2:00 x 5 Squat Stance Deadlift (7 Reps x 5, Every 2:00) -Squat Stance – Grip Similar to Sumo, but 1-2 feet apart (still inside legs) -Slowly bring weight downIncrease weight each round. You should be able to hold on and control the weight down for EVERY REP, EVERY ROUND. Metcon Minute: 35 – 50 Time Cap: 15 Minute Metcon (Time) For Time: 100 KB Toe Taps 10

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Bike/Row 10 cals 1 Minute: PVC Pass/ATW 1 Minute: Arm Circles Front/Back 10 Kip Swings Warm Up Press Accessory Minute 15 – 25 Tempo Press Flow (Every 2 Minutes) 4 Tempo Strict Press (X130) 5 Push Press 6 Jerk*Pick a weight that allows you to PROPERLY use the tempo and stick to it.* ** Once you start the first strict press, you will not re-rack the bar until all movements are complete.** Tempo: X: Explode Up 1: Second Hold At Top 3: Seconds Down 0: Second Rack Metcon Minute:

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Run 200m 30s/leg Elbow to floor 30s/leg pigeon 30s/leg couch 2 Rounds 10 Kip Swings 10 Push Ups Warm Up Squat Weightlifting Minute: 15 -30 Every 1:30 x 9 Back Squat Wave (321) (Every 1:30) 3@68 2@73 1@78 3@73 2@78 1@83 3@78 2@83 1@88 Metcon Minute: 37 – 55 Time Cap: 18 Minutes Metcon (Time) 3 RFT: 400m 21 American KBS 15 Box Jump Overs 9 Ring Dips Rx: KB 53/35 RX: Box 24/20

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (Calories) Teams of 3: 180 Pull Ups 180 Burpees 180 Med Ball Cleans 20/14 180 Sit Ups 180 American KBS 53/35 180 Box Jumps 40 minute time cap * One person on the team must be biking for calories for reps to count. Can switch at anytime, but reps do not count unless someone is biking. * Score is cals w/ time tie break