CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 400m Run 1 Minute PVC Pass 3 Rounds 5 Push Ups 10 Kip Swings 15 Double Unders Accessory Minute: 10 – 25 15 Minutes to complete the movements in the following rep scheme : 10-9-8-7-6-5-4-3-2-1 Rest as needed Strict Toes To Bar Z Press -Double KB – Seated on the floor -Strict Press With both Arms at the same time Decline Push Up Feet on 1 or 2 45# Plates Metcon Minute: 30-42 Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 SA DB Power Snatch 30 Double

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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 Metcon (Time) 40 minute amrap (solo) 10 burpee 10 air squat 10 push up 10 sit ups 400m run

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Thruster w PVC 1 Minute Pass/ATW Elbow to floor, pigeon, calf Weightlifting Minute: 15-25 Thruster (Every 2:00 as follows) 3 @ 70% 3 @ 70% 2 @ 75% 2 @ 75% 1 @ 80% These do not have to be unbroken Example: (1st round): We as coaches would rather see you do 3 separate cleans and thrusters at full range with good form than see you do one clean and struggle through 3 thrusters with poor technique. Metcon Minute: 30-48 Time Cap: 18 Minutes Metcon (Time) For

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 Athlete’s Choice Metcon Minute: 11-25 Time Cap: 14 Minutes Bar Amanda (Time) 9-7-5 Bar Muscle Ups FULL SnatchesRX:135/95 Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks 1 Minute PVc Pass/ATW 1 Minute PVC T-spine rotations 3 Round 5 BB Hang Cleans 5 BB Front Squats 5 BB Strict Press Weightlifting Minute: 20- 32 Hang Clean (Every 2:00 x 6) 6 Sets of 2 @ 75% * Power or Full* 1 Clean Pull, Hold, Hang Clean of Choice, Drop Repeat Metcon Minute : 38-50 Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Box Jump Overs 12 Wall Balls 12 TTBRX: 20/14

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Row or Bike 3 Minutes 1 Minute PVC Pass/ATW 20 Kip Swings Accessory Minute: 12 – 24 Double KB Bent Over Row (4 sets of 20 (10/arm)) Holding two KBs fully extended in the bent over row position: Perform a row with one arm while keeping the other fully extended. Once you return to the starting position, perform a row with the other arm. Ring Push Ups (10-15 Reps) Supine KB Pass Overs (30 Reps) Lying on back, feet raised over the KB, touch feet to the ground on

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute:0-8 1 Minute Jump Rope elbow to floor, pigeon, calf 20 PVC Good Mornings 20 PVC T-Spine Rotations 20 Jumping Air Squats Warm Up Squat Weightlifting Minute: 20-30 Every 2:00 x 5 Back Squat (Every 2:00 as follows) 5 sets of 2 @ 80% Metcon Minute: 35-50 Time Cap: 15 Minutes Metcon (Time) 4 Rounds for Time 50 Double Unders 25 Deadlifts 25 Weighted Sit UpsRX: 155/105 25/15 Plate

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run Time cap: 35 min. Women 125-lb. deadlift, 55-lb. thruster Men 185-lb. deadlift, 75-lb. thruster

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Jacks Pigeon, Elbow to floor, calf 2 Rounds 10 BB RDLS 10 BB Hang Power Clean 10 BB FS Weightlifting Minute: 17 -29 Every 2:00 x 6 Front Squat (Every 2:00 x 6) 6 sets of 3 @ 75% Metcon Metcon (Time) For Time: 15-9-6-3 Deadlift Hang Power Clean Front Squat Lateral BurpeesRx: 135/95