CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 minute air squat elbow to floor, pigeon, calf Tabata x 3 Kip swings burpees Weightlifting Minute: 20-34 Every 3:00 x 4 Power Clean (Every 3:00 x4 @ 80%) 1 clean pull + 2 power cleans Technique > weight Not touch and go Metcon Minute: 36-48 Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15 Wall Ball 10 TTB 5 Burpee Box Jump OversRx: 20/14, 24/20

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (Time) With a Partner Buy In: 1200m Row Then, 20 Rounds 4 DL (225/155) 8 KBS (53/35) 12 Box Jumps (24/20) 20 Burpees One person working at a time Split reps evenly

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Air Squats Elbow to floor, pigeon, calf Tabata x 3 Kip Swings DB Snatch Weightlifting Minute: 18-28 Every 2:00 x 5 Back Squat (Every 2:00 as follows) 5 @ 65% 4 @ 75% 3 @ 80% 2 @ 85 % 1 @ 90% Metcon Minute: 30-48 Time Cap: 18 Minutes Metcon (Time) 20 Rounds 3 Pogo Burpees 2 SA Devil Press (50/35) 1 Bar Muscle Up

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) For Time: 20 Cal Row 40 Double DB Thruster (35/25) 20 Cal Row Cycle Accessory (Optional) Romanian DeadLift (RDL) (3×10) GHD Extensions (3 x 15) Straight Leg Box Jumps (6 x 3)

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 400m Run 1 Minute PVC Pass/ATW Burgener Warm Up Weightlifting Minute: 19 – 27 Every 2:00 x 4 Snatch (Every 2:00 as follows) 3 @ 55% 3 @ 65% 3 @ 75% 1 @ 80% Metcon Minute: 30-45 Metcon (AMRAP – Rounds and Reps) Rachael’s Birthday WOD 15 Minute AMRAP 40 Double Unders 8 HSPU 6 Pistols 4 Pull Ups 2 Hang Power Snatch (155/105)

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks 1 Minute Arm Circles Forward/Back 2 Rounds 10 Kip Swings 10 KBS Accessory Minute: 12-24 Every 4:00 x 3 Windmills 5 Windmills/side Weighted Side Plank (30s/side) KB Plank Knee to Elbows (20-30 total) Metcon Minute: 28-43 Time Cap: 15 Minutes Metcon (Time) 10 Rounds 10 TTB 5 Russian KBS (70/53) Optional Conditioning Bike Tabata (Calories) 8 Rounds (4 Minutes) 20s 0n, 10s Off

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 200m Run 20 PVC OHS elbow to floor, pigeon, calf Weightlifting Minute: 18 – 32 Every 2:00 x 7 Power Clean (Every 2:00 as follows) 3 @75% 2 @ 80% 2 @ 85% 1 @ 90% 1 @ 95% Clean Pull (Every 2:00 as follows) 3 @ 100% 3 @ 105% Metcon Minute: 35-50 Time Cap: 15 Minutes On a running clock, athletes must keep up with their own rest time. Metcon (Time) 2 Rounds 20 Hang Power Clean 200m Run Rest 2 Minutes 2 Rounds 20 OHS 200m

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CrossFit Carnivore – Class WOD View Public Whiteboard Metcon If you want to have a partner, double reps and split evenly. The Don (Time) For Time 66 Deadlifts (110/75 lb) 66 Box Jumps (24/20 in) 66 Kettlebell Swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (55/35 lb) 66 Wall Ball Shots (20/14 lb) 66 Burpees 66 Double-UndersIn honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn more about The Don click here

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Air Squat Elbow to floor, pigeon, calf 3 Rounds 5 KBS 10 Kip Swings Weightlifting Minute: 18 -30 Every 2:00 x 4 Front Squat (Every 2:00 as follows) 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% Front Rack Holds (Accumulate 1:00) You Should be In Good Postion: Chest Up Elbows Up Proper Grip Core Tight !! BREATHE !! * Attempt to do at least 30s at a time Weight should be 95-100+ % Metcon Minute: 35-50 Time Cap: 15 Metcon (Time) Bike

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 10-18 Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 3 Wall Walks 9 Knee to Elbow Cycle Accessory (Optional) Dips (5 x 5) -Strict – Slow and Controlled Inverted Barbell Row (5×10) Single Leg Glute Bridge (5 x 15/side) Banded Hamstring Curls (5 x 20) Double Leg