CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40 minute AMRAP

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Jacks PVC Pass/ATW Burgener WarmUp Weightlifting MInute: 14-35 Power Snatch (20 Minutes for 1RM) Must be caught in power position. Must establish control of the weight before dropping. Metcon Minute: 40-50 Metcon (AMRAP – Reps) 10 Minute AMRAP 1 TTB 1 Box Jump Overs 1 Power Snatch 2 TTB 2 Box Jump Overs 2 Power Snatch Continue increasing reps by 1Rx: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Walking Lunges Down and Back Toy Soldier Down and Back Flamingo Down and Back 2 Rounds 10 BB Thrusters 5 No Push-up Burpees Metcon Minute: 11 – 30 Time Cap: 10 Minutes Metcon (Time) For Time: 15/12 Cal Bike Buy In: 30 Thrusters 30 Lateral BurpeesRX: 95/65 IT’s a SPRINT Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Air Squat Elbow to floor, Pigeon, Calf 1 Minute Squat hold 2 Rounds 20 Kip Swings 20 Shoulder Taps Weightlifting Minute: 11- 25 Front Squat (8 rounds as follows) 1×3 @ 60% 1×3 @ 65% 5×3 @ 70-75% 1xAMRAP @ Same Weight Metcon MInute: 30-45 Metcon (AMRAP – Reps) 12 Minutes AMRAP 3 Wall Walks 6 Pull-Ups 12 Pistols 24 Sit-upsAttempt some form of a single leg squat. Ask coach for variations. Wall Walks Variations : Walk up wall as far as you are comfortable, pike

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jump Rope Tabata x 3 SA KB Swings Right SA KB Swings Left Hollow Hold Accessory Minute: 11- 25 Every 3 minutes x 4, superset Turkish Get Up (2 per side) Alligator Rolls (12 Perfect Alligator Rolls) Metcon Minute: 30-48 Time Cap: 18 Minutes Metcon (Time) 5 Rounds for Time: 200m Run 20 KB Swings 40 Unbroken DoublesRX: 53/35 RX: Doubles – Reset doubles at 0 if break

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (AMRAP – Reps) In teams of 3 for 40 minutes Starting at 0:00, 200m WB run every 5 minutes 2 Wallballs 2 Burpees 2 sit-up 4 4 4 Continue going up by 2’s Wallball cannot be dropped Format and penalty will be discussed

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Crab walk Down and Back PVC Pass/ATW 2 Rounds 10 BB Strict Press 10 BB Front Squats Weightlifting Minute: 15-27 Shoulder Press (Every 1:30 x 8 as follows) 1×3 @ 60% 1×3 @ 65% 5×3 @ 70-75% 1xAMRAP @ Same Weight Metcon Minute: 30-45 Time Cap: 15 Minutes Metcon (Time) 20 Rounds for Time 5 Push Up 7 Push Press 9 Air Squats Its a SPRINTRX: 75/55 *Dropping a bar from overhead is 10 Burpees*

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Review WOD, discuss movements, get out equipment and stretch on your own Metcon Minute: 10-50 Metcon (Time) For time: -400 M run- 42 power cleans 42 pull ups 42 deadlifts 42 push ups -42 DU- 42 box jumps 24/20 42 KBS 53/35# 42 TTB 42 air squats -400 M run- 42 hang snatch 42 sit ups 42 burpees 42 HSPU -42 DU- RX: 95/65 ***40 time cap **NOT a partner WOD *Movements can be done in any order as long as they are broken up by a 400 M

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Jacks 2 Rounds 10 BB Good Mornings 10 Hang Power Cleans 10 Ring Rows Weightlifting Minute: 15-27 Deadlift (Every 1:30 x 8 as follows) 1×3 @ 60% 1×3 @ 65% 5×3 @ 70-75% 1xAMRAP @ Same Weight Metcon Minute: 35-50 Metcon (No Measure) EMOM x 15 3 Power Cleans 5 Chest to Bar Pull UpsRX: 45-50% 1RM Clean

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Bear Crawl Down and Back Knee to Chest into Lunge Stretch Down and Back 2 Rounds 5KB Strict Press/Arm 10 Goblet Squats Accessory Minute: 12- 25 Complete all Every 3 Minutes x 4, superset Seated KB Leg Raises (20 Reps) Turkish Sit-Up (10 reps/side) Goblet L Crunch (20 Reps) Metcon Minute: 30-50 Metcon (AMRAP – Reps) 6 Rounds for Max Reps 30s On/30s off Thruster Bike RowRX:95/65