CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Air Squats Elbow to floor, pigeon, calf Weightlifting Minute: 15-25 Front Squat (Every 2:00 as follows) 5 @ 50% (5 @ 60%) x 3 Metcon Minute: 33 – 45 Metcon (AMRAP – Reps) 5 Minute AMRAP 5 Power Snatch 5 OHS 5 Box Jump Overs Rest 2 Minutes 5 Minute AMRAP 10 Power Snatch 10 OHS 10 Box Jump OversRX: Round of 5 Reps: 95/65 Round of 10 Reps: 75/55 Box for both: 24/20

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0- 5 Athlete’s Choice Metcon Minute: 8-20 Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12/9 Cal Bike 12 Burpees 6 Strict Pull Ups Cycle Accessory (Optional) RDL (12 x 3) Straight Leg Box Jumps (12 x 3) Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 minute jump rope tabata x 3 BB RDL BB Front Rack Lunges Weightlifting Minute: 15-30 Every 1:30 x 10 *Warm Up for Workout DL weight after Sumo Deadlift (10 x 10) Weight is athlete’s choice Should be moderately light and unbroken Metcon Minute: 40-50 Metcon (AMRAP – Reps) 10 Minute EMOM ODD: 5 DL Even: Max Double UndersRX: 275/185

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 3 Minute Bike or Row Athlete’s Choice Stretch Accessory Minute: 12-24 Every 4:00 x 3 KB Diamond Push-Up (3 x 12) KB Curls (3 x 12) KB Overhead Tricep Extensions (3 x 12) Metcon Minute: 30-50 Time Cap: 20 Minutes Metcon (Time) 50 Cal Bike 50 Wall Balls 25 Cal Bike 20 Wall BallsRx: 20/14 If Needed: 50 Cal Bike = 60 Cal Row 25 Cal Bike = 35 Cal Row

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute PVC good mornings elbow to floor, pigeon, calf Weightlifting Minute: 10-35 Power Clean (1 RM) Power Cleans are caught above parallel Metcon Minute: 38-50 Time Cap: 12 Minutes Metcon (Time) For time 3-6-9-12-9-6-3 Hang Power Cleans TTBRx: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Eva Strong 40 AMRAP 24 Double Unders 19 TTB 2 Clean and Jerks (205/135) 400m Run ***true “Eva Strong” is 5 rounds-we adjusted to 40 amrapFormat : each partner does all Doubles. split ttb split clean and jerk run together

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Air Squats 1 Minute PVC Pass/ATW elbow to floor, pigeon, calf 3 Rounds 10 BB Front Squats 10 Kip Swings Demo Hang Power Clean Weightlifting Minute: 18 -29 Every 1:30 x 7 Hang Power Clean (1 Hang Pull + 2 Hang PC x 7) Metcon Minute: 35-47 Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 1 Front Squat 1 Bar Muscle Up 2 Front Squat 2 BMU 3 Front Squat 3 BMU …………..RX: 135/95 Front Squats are coming from the ground *BMU sub is your most

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 12-22 Time Cap: 10 Minutes Metcon (Time) 2-4-6-8-10-8-6-4-2 Push Press Bar Facing Burpees Rx: 95/65 Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Lunge 3 Rounds 5 Kip Swings 7 Push Ups 9 PVC OHS Weightlifting Minute: 15-25 Every 2:00 x 5 Front Rack Lunge (5 x 16) Weight is athlete’s choice Metcon Minute: 30-48 Time Cap: 18 minutes Metcon (Time) 3 Rounds 200m Run 20 TTB 20 Push ups 20 OHSRX: 75/55

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-5 4 Minutes Bike or Row Accessory Minute: 8-20 Every 4:00 x 3 After accessory, warm up cleans Weighted Pull-ups (3 x max reps) -Holding a dumbell with your feet If you are not doing weighted, you can do tempo (up and down) or negatives. If you are sticking to ring rows, challenge yourself by going more horizontal or by using a tempo. Ring Dips (3 x max reps) Bird Dogs (10-20/ side) Metcon Minute: 30-50 Time Cap: 20 Minutes Metcon (Time) For Time 400m Row or 18 Cal Bike

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