CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Elbow to floor, pigeon, calf Burgener Warm Up 10 Push 20 Kip Swings Weightlifting Minute: 16 -28 Every 1:30 x 8 Hang Snatch (8 sets of 1 @75%) Metcon Minute: 30-50 Metcon (AMRAP – Reps) 2min On / 2min Off x 5 10/8 Cal Row Buy In AMRAP 5 C2B 5 HRPU 5 Air Squat*Coach’s Challenge (Optional): Accumulate 30s plank during each rest.

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute 0-8 Athlete’s choice Metcon Minute 10-17 Metcon (AMRAP – Reps) 7 Minute AMRAP Max Double Unders Starting at 0:00, 4 burpees every minute

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-5 Duck Walk Down and Back 1 Minute PVC pass/atw 20 PVC OHS Weightlifting Minute: 15-27 Every 1:30 x 8 Overhead Squat (8 sets of 1 @ 75%) Metcon Minute: 30-50 Metcon (AMRAP – Reps) 20 Minute EMOM 1st min: Max Ring Rows 2nd min: Max Cal Bike 3rd min: Max TTB 4th min: Max Cal Bike 5th min: Rest

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 min jumping jacks 1 min pvc pass/atw 20 kip swings 20 Air Squats Accessory Pull Throughs (20 Total) KB Russian Twists (20 total ) In and Outs (20 total) Plank Hold (30s) Metcon Minute 35 – 50 Time Cap: 15 Minutes Metcon (Time) Buy in: 100 Air squats 4 rounds 10 HSPU 2 Rope Climbs Buy out: 100 Air squats 15:00 time cap

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Time: 0-5 200m Run 20 Good Mornings Weightlifting Time: 10-24 Every 2:00 x 7 RDL (7 sets of 5 reps) Weight is athlete’s choice Metcon Time: 30- 48 Time Cap: 18 Metcon (Time) 50-40-30-20-10 ** Double Unders Sit Ups **200m run after each set (5 total)

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-5 400m Run Elbow to floor, pigeon, calf Weightlifting Minute: 18 -30 Hang Clean (8 sets of 1 @ 80%) Metcon Minute: 32-50 Time Cap: 18 minutes Metcon (Time) 6 Rounds 200m Run 10 Box Jump Overs 15 Wall Balls

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute 10-17 Metcon (AMRAP – Rounds and Reps) “Drive” 7 minute AMRAP 30 doubles 10 burpees to plate (25#) Partners alternate rounds Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC Thruster 1 Minute pass/atw 20 PVC Good Mornings Weightlifting Minute: 17-21 Every 2:00 x 7 Tempo Deadlift @ 3030 (7 sets of 4 reps) Weight is athlete’s choice Weight should allow proper FORM throughout the ENTIRE movement. Metcon Minute: 35 – 49 Time Cap: 14 Minutes Metcon (Time) 20-16-12-8-4-2 Chest 2 Bar Pull Ups SA DB Thruster (Split Evenly)Coach’s Tip : This workout mimics a benchmark workout, but with tougher movements and more reps. DON’T COME OUT TOO HOT or this workout will punish you.

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Crab Walk Down and Back Forearm Stretch on the ground 20 KB Halos (10 one direction, 10 the other) https://youtu.be/-9BoDgRuelk Accessory Minute: 12 – 28 Every 4:00 x 4 Turkish Get Up (2/arm) Bottoms Up Kettlebell Press (8-10/arm) https://youtu.be/vl3hkYAq_fQ Hanging Hollow Hold (30 seconds) Metcon Minute: 35 – 50 Time Cap: 15 Minutes Metcon (Time) “Finale” 40 deadlifts 40 box jump overs 30 deadlifts 30 box jump overs 20 deadlifts 20 box jump overs 10 deadlifts 10 box jump overs 225/155 for the first 2 weights 275/205 for the

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CrossFit Carnivore – Class WOD View Public Whiteboard Regular hoodie: $40 Crop Hoodie: $43 Warm-up Minute: 0-8 1 Minute Jumping Jacks 1 Minute PVC pass/atw elbow to floor, pigeon, calf Burgener warm up Weightlifting Minute: 15-29 Every 2:00 x 7 No Contact Snatch (7 sets of 3) – From the ground – Catch in Power or Squat Move with purpose. Why work on no contact? * Forces you to be more egressive with your legs on the 1st pull. *Encourages you to fully open the hips and triple extend during the second pull. *Eliminates some momentum, so you have to

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