CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks 20 BB Good Mornings Tabata x 3 Push Ups Kip Swings Weightlifting Minute: 17-28 Every 1:30 x 7 Deadlift (As follows) 1 x 3 @ 70% 1 x 3 @ 75% 4 x 3 @ 80% 1 x 3+ @ 80-85% Metcon Minute: 32-48 Metcon (AMRAP – Reps) 8 Rounds (16 Minutes) 20s Full Clean 20s Rest 20s Ring Dips 20s Rest 20s Knee 2 Elbow 20s RestRx: 135/95

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (No Measure) In Teams of 3 40 Minute EMOM First Minute: 16 WallBalls + 8 C2B Second Minute: 20 Burpee Box Jump Overs Third Minute: 12 Power Snatches + 12 OHS Fourth Minute: 18/16 Cal Bike Continue pattern for 40 minutes RX: 95/65 20/14 * One person working at a time * Each round should be a sprint/unbroken

CrossFit Carnivore – Class WOD View Public Whiteboard Weightlifting Minute: 15 – 30 Every 3:00 x 5 Warm-up Minute: 0-10 400m Run 20 BB Good Mornings 2 Rounds 10 Hang Cleans 5 Lateral Burpees Clean (As follows) !! Technique Work !! *Can be Power, Full, Hang, or from the floor* *DO NOT GO OVER 80%* *Other than the above, the weight is your choice* Metcon Minute: 35 -49 Time Cap: 14 Minutes Metcon (Time) For Time: 21-15-9 Hang Power Clean Double Push-Up Lateral Burpees 200m RunRX: 155/125 One 200m Run after each round.

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) Thanksgiving Sampler Working with a partner each person does one complete round before switching Cash in: 300 DU/900 singles split 10 rounds: 5 pull ups 10 push ups 15 air squats 8 rounds: 8 HSPU 15 KBS 53/35# 6 rounds: 15 TTB 15 Box jumps 24/20 4 rounds: 20 Wallballs 20/14 30 sit ups Cash Out: 100 burpees split

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Duck Walk w/ PVC Overhead PVC Pass Through Burgener WarmUp Weightlifting Minute: 15-30 Every 3:00x 5 Snatch (5 x 4 as follows) !! Technique Work !! *Can be Power, Full, Hang, or from the floor* *DO NOT GO OVER 80%* *Other than the above, the weight is your choice* Metcon (AMRAP – Reps) 5 Rounds With 90s on/90s Off for Reps 16 Thrusters 8 TTB Max Hang Power SnatchRX: 75/55 Metcon Minute: 35-50

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jump Rope Tabata x 3 Kip Swings KB Stict Press Accessory Minute : 11- 26 Turkish Get Up (2/side) Windmills 5 Windmills/side Hanging L-Sit Hold (Accumulate 20s ) Metcon Minute: 28 – 55 Metcon (No Measure) Every 5 Minutes x 6 Alternating Each Round between the following: 20 Burpees + 200M Sprint , Rest the remainder 20/17 Cal Bike + 200M Sprint, Rest the remainder 300M Row + 200M Sprint, rest the remainderFormat like we did a few weeks ago.

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) Working with a partner, accumulate 100 reps of each movement in any order: Wallballs 20/14# Deadlifts 135/95# Pull ups Power cleans 135/95# Bar facing burpees Shoulder to overhead 135/95# 40:00 time cap, one person working at a time

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Toy Soldiers Down and Back Single Leg RDL Down and Back Weightlifting Minute: 15-27 Every 2:00 x 6 Deadlift (Every 2:00 as follows) 5×5 @ 70% 5+ @ 70% Metcon Minute: 32 – 47 Time Cap: 15 Minutes Metcon (Time) 4 Rounds for Time: 10 Deadlifts 10 Double Push-Up Lateral BurpeesRX: 40% 1RM

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Air Squats Tabata x 3 KBS Kip Swings Metcon Metcon (Time) Chippy-Ish Sprint 10 KBS 20 Jumping Lunges 30 DB Snatch 40 Pull Ups 50 Push Ups 10 Pull- Ups 20 DB Snatch 30 Jumping Lunges 40 KBSRX: KB 53/35 RX: DB 50/35 Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 200m Run Elbow to floor, Pigeon, Calf 1 Minute PVC Pass/ATW Go Over OHS with PVC Weightlifting Minute: 15- 27 Every 2:00 x 6 Overhead Squat (Every 2:00 as follows) 5×5 @ 70% 5+ @ 70% Metcon Minute: 32 – 47 Time Cap: 15 Minutes Metcon (Time) 12 – 9 – 6 – 3 OHS Strict HSPU 200M Run (1/per round)RX: 40% 1RM