CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 31 AMRAP with a partner Partner A runs 400 M while Partner B completes the AMRAP 25 sit ups 15 deadlifts 5 push press 135/95#

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 15-30 Time Cap: 15 Minutes Metcon (Time) Buy in: 500m Row 3 Rounds 20 Sit Ups 30 Air Squats Buy Out: 500m Row Cycle Accessory (Optional) Front Squat (3 x 4 @ 60%) Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC Thruster 20 PVC Good Mornings 20 Kip Swings Weightlifting Minute: 17-28 Every 1:30 x 7 Deadlift (Every 1:30 as follows) 4 @ 70% 3 @ 75% (3@ 80%)x4 3+@ 80% Metcon Minute: 32-50 Metcon (AMRAP – Reps) 2:00 On / 2:00 Off x 5 15 Thrusters 10 TTB Max Hang Power SnatchRx: 75/55

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-5 2:00 Minutes Bike 15 Push Up 15 Ring Row Accessory Minute: 10-22 Every 3:00 x 4 Inverted Barbell Row (8-12 Reps) Barbell Push Up (8-12 Reps) Barbell Ab Rollouts (8-12 reps) Metcon Minute: 27-47 Metcon (Calories) 1:00 On / 1:00 Off x 10 20 Double Unders Max Cal Bike

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-5 1 Minute Air Squats Elbow to floor, pigeon, calf warm up squat Weightlifting Minute: 22-38 1:30 On / 1:30 Off x 6 Squat Cycle (11/21) (@ 95% as follows) 1 FS + 2 BS x 6 Metcon Minute: 43-50 Metcon (No Measure) 7 Minute AMRAP for Quality 10 Lateral Burpees (Over DB) 10 Seated Double DB Shoulder PressRx: 50/35

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) “The Grinch” Working with a partner complete: 50 Pull ups 50 Weighted Step ups 24/20″ (box) with 45/25# (plate) 50 Kettle bell Swings 53/35# 50 Shoulder to Overhead 95/65# 50 Double unders (each) 50 Clean & Jerk 95/65# 50 Air Squats 50 Thrusters 95/65# 50 Burpees 50 Abmat Sit ups 50 Power Snatches 95/65# 50 HR Push ups

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 12-27 Time Cap: 15 minutes Metcon (Time) 12-9-6-3 OHS Chest 2 Bar 200m RunRX: 135/95 Open Gym Cycle Accessory (Optional) Front Squat (3×4 @ 60%)

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) 12 Days of Christmas 1 Muscle up 2 Snatches 3 Box dips 4 Burpees 5 Pull ups 6 Shoulder to overhead 7 TTB 8 Push ups 9 Box jumps 10 Power cleans 11 Wallballs 20/14 12 Deadlifts RX: 135/85# 1 2, 1 3, 2, 1…

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 3 minutes bike or row Accessory Minute 12-24 Every 3:00 x 4 Movements to be done with 1 dumbbell. Weight is athlete’s choice Weighted Hanging Knee Raises (8-10 reps) Hanging From Rig Holding Dumbell with Feet Lift knees as high as possible Weighted L Crunch (8-10 reps) https://youtu.be/pCTGz_Qecos Weighted Hollow Rocks (20 reps) Metcon Minute: 30-50 20 Minute Time Cap Metcon (No Measure) Partition as Desired 100 Push Ups 100 Cal Bike 100 Cal Row 100 Ring Row

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Air Squats elbow to floor, pigeon, calf Weightlifting Minute: 18-40 2:00 ON / 2:00 OFF x 6 Squat Cycle (11/21) (6 sets @ 90%) 2 Front Squat + 4 Back Squats Metcon Minute: 43-50 Metcon (AMRAP – Reps) 7 Minutes of : Max TTB every 1:00, 20 DUs