CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40 AMRAP 24 doubles 6 push ups 4 devil press Working with a partner alternate rounds-after each person does one full round both partners run 200 M Scale doubles to 60 singles Devil presses are alternating sides using one dumbbell RX: 50/35# Score is rounds plus reps-run does not count-its just there to piss you off

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 RDL Down and Back Bear Crawl Down and Back 1 Minute PVC Pass/ATW 20 BB Good Mornings Tabata x 3 BB Hang Power Cleans BB Hang Power Snatches Weightlifting Minute: 15 – 30 Every 2:00 x 7 Power Clean (Every 2:00 as follows) Pausing Just Below/At KNEE Deadlift up, pause at knee for 1-2 sec, power clean from that position. Go down in weight if you can’t keep correct form at the pause. 60%-70% Weight can be dropped after each rep Metcon Minute: 35-50 Metcon (AMRAP – Reps) 15

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 10-22 Time Cap: 12 Minutes Metcon (Time) 3 Rounds for Time: 20 Pull Ups 10 Deadlifts 5 Strict HSPURX: Bodyweight DL Metcon (Time) 3 Rounds for Time: 20 Pull Ups 10 Deadlifts 5 Strict HSPURX: Bodyweight DL Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Row 300 Meters Elbow to floor, pigeon, calf 20 BB Back Squats 1 Minute Bottom Squat Hold Weightlifting Minute: 17 – 28 Every 1:30 x 6 Back Squat (Every 1:30 x 6) 6 sets of 3 @ 70% Metcon Minute: 30-50 Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP w/ Partner 250m Row 10 Wall Balls 1 Minute RestFormat: A starts Row, B Start on WB. Switch, B starts row, A Starts WB. Rest 1 Minute 1 Round equals each person completing a row and wb. Prescribed rest

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks Single Leg RDL Down and Back 2 Rounds 10 KB Swings 10 Push Ups Accessory Minute: 12-25 Every 3:00 x 4 SL KB RDL (10/Side) If you are holding the KB in your right hand, right leg goes back. Reverse KB Toe Touches (10-18 Reps) https://youtu.be/hbWkIyac64U Ring Dips (Max) Slow, controlled, full range of motion, consistent Metcon Minute: 30 – 48 Time Cap: 18 Minutes Metcon (Time) 8 Rounds For Time: 10 Russian KB Swings 10 Diamond Push-Ups 200m RunRX: 70/53 RX: Diamond Push Up

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0 -8 1 Minute Jump Rope 20 PVC T-Spine Twist Tabata x 3 BB Front Squats BB Strict Press Weightlifting Minute: 15 – 25 Every 2:00 x 5 Thruster (Every 2:00 x 5 as follows) 5@60% 5@60% 4@65% 4@65% 3@70% Metcon Minute: 30- 50 Time Cap: 18 Minute Metcon (Time) For Time: 100 Double Under Buy In: 10 Rounds 5 Thrusters 15 Abmat SitUps 100 Double Under Buy OutScale Doubles 2:1 RX: 105/75 Time Cap: 18 Minutes

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (Time) With a partner for 40 minutes. 4,000m Row 5 knee to elbow 10 Wall Ball Shots 15 Push Up Partner A Rows , Parnter B completes 1 round. Switch.

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 400m Run Elbow to floor, pigeon, calf Weightlifting Minute: 18-29 Front Squat (Every 1:30 as follows) 7 sets of 3 @ 65% Metcon Minute: 32- 51 Metcon (AMRAP – Reps) 2 Minutes On: 1 Minute Off for 7 Rounds 20 Front Rack Lunges Max Double UndersRX: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Athlete’s Choice Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 20 Mountain Climbers 5 Power Cleans 10 Lateral BurpeesRx: 135/95

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks PVC Pass/ATW Burgener Warm Up Weightlifting Minute: 15 – 29 Hang Power Snatch (Every 2:00 as follow) 7 sets of 3 reps @ 65% Metcon Minute: 32-52 Time Cap: 20 Minutes Metcon (Time) 2 Rounds for time: 400m Run 40 Wall Ball Shots 30 Wall Ball Sit Ups 20 Wall Ball Shots 10 Wall Ball Sit Ups