CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Metcon (AMRAP – Reps) 15 Minute AMRAP: 5 – 10 -15 – 20 – 25 . . . . . . Unbroken Double Unders (3 Burpees after Each Round) *Restart round if you break double unders*If you are working on double unders, modify the reps scheme (Ex. 1,2,3,4… or 2,4,6,8….) Open Gym Weekly Focus: TTB/Kipping

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Air Squats 1 Minute PVC Pass/ATW 20 PVC T-spine Twist Burgener Warm Up Warm Up Snatch Weightlifting Minute: 19- 33 Snatch (Every 2:00 @ 90% as follows) 1 Snatch Pull Drop + 1 Snatch (Full or Pwr) Drop + 1 Snatch (Full or Pwr) Metcon Minute: 36 – 51 Metcon (AMRAP – Reps) 3 Rounds: 4 Min On / 1 Min Off 5 Power Snatch 95/65 5 Box Jumps

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Rope 15 Burpees Accessory Minute: Every 4:00 x 4 Weighted Hanging Knee Raises (15-20 Reps) Hanging From Rig Holding Dumbell with Feet Lift knees as high as possible KB Russian Twists (20 Total) Turkish Get Up (2-4/Side) Metcon Metcon (AMRAP – Reps) 21 Minutes: First Minute: 10/8 Cal Bike Second Minute: 40 Double Unders Third Minute: Max Burpees to plate Repeat Pattern

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks Elbow to floor, pigeon, calf 2 Rounds 8 BB Hang Power Cleans 8 BB Thrusters Warm Up Squat Weightlifting Minute: 21-32 Front Squat (1 @ 90% Every 1:30 x7) Metcon Minute: 35-50 Time Cap: 15 Minutes Metcon (Time) 8 Rounds For Time: 6 Power Cleans 5 Thrusters 8 Pull UpsRX: 115/85

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Reps) “Drive” 7 AMRAP 30 doubles 10 burpees to plate Partners alternate rounds *scaled will perform 60 single unders **male and female (all divisions) will both jump to a 25# plate***open hips at the top of the burpee while on the plate Metcon (Time) “Picky Fran” 21 thrusters 21 pull ups 15 pull ups 15 thrusters 9 thrusters 9 pull ups 8:00 time cap RX: 135/95# Masters: 115/75# Scaled: 95/65# Partners alternate movements (example A does 21 thrusters, B does 21 pull ups, A does 15 pull ups, B

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute High Knees Tabata x 3 bb thruster bb hang power snatch Weightlifting Thruster (Every 1:30 as follows) 2 @ 80% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 90% 1 @ 90% Metcon Minute 36-48 Time cap: 12 Minutes Metcon (Time) For Time 40-30-20-10 Sit up Hang Power SnatchRX: 45/35 rounds 40 & 30 RX: 95/65 rounds 20 & 10

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Air Squat Elbow to floor, pigeon, calf Warm Up Squat Weightlifting Minute: 18 – 29 Every 1:30 x 7 Back Squat (1 @ 90% Every 1:30 x 7) Metcon Minute: 34-50 Metcon (AMRAP – Reps) 3min On/ 1 Minute Off x4 3 Minutes 25/20 Cal Row or 18/14 Cal Bike then, Max WallBall Shots 1 Minute RestRX: 20/14

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jump Rope 1 Minute PVC Pass/ATW 20 PVC T-Spine Rotations 2 Rounds 20 Kip Swings 10 Push Ups Accessory Minute: 14 -30 Every 4:00 x 4 Double DB RDL (10-15 Reps) -Neutral Spine during the entire movement -Keep Dumbells as close to the body as possible -Slow down, slow up Double DB Upright Rows (10-15 Reps) – Standing Upright with dumbell in each hand -Keep Dumbells as close to the body as possible, elbows high at the end of the movement -Think sumo deadlift high pull, without

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-5 1 Minute Jumping Jacks Tabata x 3 BB strict press BB Front Squat Warm Up clean Weightlifting Minute: 19 – 30 Every 1:30 x 7 Clean (1 Clean Pull + 2 Cleans x 7) @85% 1 Clean Pull -Drop- 1 Clean (Pwr or Full) -Drop- 1 Clean (Pwr or Full) Metcon Minute: 32- 52 Metcon (AMRAP – Reps) 4 Rounds for Max Reps: 1 Minute Strict Press 1 Minute Burpees 1 Minute Front Squat 1 Minute Burpees 1 Minute RestRX: 75/55

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in

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