CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (Time) 40 Minute AMRAP with a Partner 30 Box Jumps 30 KBS 120 Double Unders 30 Burpees 30 Wall Balls Split Work Evenly. One Person Working at a Time

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jump Rope Tabata x 3 Strict BB Press BB Front Squat Weightlifting Minute: 10-30 Strict Press (1 RM) Metcon Minute: 32-49 Time Cap: 17 Minutes Metcon (Time) For Time: 150 Thrusters 150 BB Step Ups Partition as desiredRX:45/35 Box: 20inch all

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 10- 28 Time Cap: 18 Minutes Metcon (Time) 5 Rounds 15/10 Cal Bike 10 Burpees to Plate Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0 – 9 3 Minute Row Warm Up as needed Metcon Minute: 10 – 48 Metcon (AMRAP – Rounds and Reps) Coach Rachael’s Bday WOD 38 Minute AMRAP w/ partner Buy In: 83 Cal Row (Split Evenly) Alternating Rounds: 7 HSPU 2 Hang Snatch 8 PistolsRX: 135/95

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC Pass/ATW 20 Push Ups Stretch of choice w/ remainder Accessory Minute: 10- 26 Hanging Tuck Ups (5 reps ( 1 left+1 Middle+1 Right =1)) -Hanging From Bar – Legs Straight – Bend Legs and Tuck the Torso KB Diamond Push-Up (10 reps) Knee Pass Throughs (8-10 Reps) Bike Sprint (30 Sec as hard as possible) Metcon Minute: 30 – 48 Metcon (No Measure) 3 Rounds 1:00 On/ :30s Off Knee To Elbow Row Wall Walk Double UnderFor quality

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 400m Run 2 Rounds 10 BB Hang Power Cleans 10 BB Front Squats Weightlifting Minute: 14 – 28 Hang Clean (Every 2:00 at 60%) Full Clean. Reduce weight to allow squat Metcon Minute: 30 -48 Time Cap: 18 Minutes Metcon (Time) For Time: 400m Run 21 Wall Ball 21 KB Swings 400m Run 15 Wall Ball 15 KB Swings 400m Run 9 Wall Ball 9 Kb SwingsRX: 53/35, 20/14

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 40 Minute AMRAP w/Partner 20 Devil Press 40 Wall Ball Shots 30 Burpees over Rower 60 Cal RowRX: 50/35 x 2 WB: 20/14 Split Work Evenly One Working At a Time

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC Pass/ATW PVC overhead Duck Walk Down and Back Elbow to floor, pigeon, calf Go over OHS w/ PVC #1 Rule of OHS (in my opinion: KEEP YOUR ARMS LOCKED OUT OVERHEAD ! Keeping your elbows locked makes it almost impossible for the weight to fall on your body. Weightlifting Minute: 10-30 Overhead Squat (1 RM) Metcon Minute: 33-50 Time Cap: 17 Minutes Metcon (Time) 4 Rounds for Time: 20 SA OHS 400m RunRX: 50/35 Must Split Reps evenly per arm every round. (10/10)

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-5 Athlete’s Choice Metcon Metcon (AMRAP – Reps) 20 Minute EMOM Odd: Max Burpees Even: 60 DUEvery rep shy of 60, deduct 1 burpee 10 burpees w/ 50 DU = 0 Reps Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-10 1 Minute Jumping Lunges PVC Pass/ATW Warm Up Power Snatch Metcon Minute: 15 – 33 Time Cap: 18 Minutes Metcon (Time) 4 Rounds 4 Power Snatch 20 Pull Ups Row 300m or Bike 15 Cals *RX: 135/95 *Alternate Bike/Row Weightlifting Minute: 40 – 50 Every 2:00 x 5 Deadlift (5 sets of 8 reps) Weight is athlete’s choice