CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 12-24 Metcon (AMRAP – Rounds) 12 Minute AMRAP 1 Rope Climb 2 Devil Press (50/35) 2 Burpee Box Jump Overs (24/20) 1 Rope Climb 4 Devil Press 4 Burpee Box Jump Overs Continue Adding 2 devil press and 2 burpee box jump overs every round Open Gym

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jump Rope 20 PVC Good Mornings Weightlifting Minute: 15-25 Every 2:00 x 5 Sumo Deadlift (5×7) Weight is Athlete’s Choice Metcon Minute: 30-45 Time Cap: 15 Minutes Metcon (Time) 3 Rounds 75 Double Unders 25 Wall Balls 10 Deadlifts (185/130)

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute:0-8 1 Minute Jumping Air Squats 1 Minute PVC Pass/atw 2 Rounds 10 ring rows 10 lunges Accessory Minute: 12-24 Every 4:00 x 3 Bird Dogs (10-15/side) Superman Flutter Kicks (40 reps) -Holding a PVC – Lying on stomach -Bring feet and arms up -Flutter kick Weighted Side Plank (30s/side) Metcon Minute: 30-50 Time Cap: 20 Minutes Metcon (Time) 8 Rounds 200m Run 10 Pull Ups 3 Box Jumps (30/24)

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks elbow to floor, pigeon, calf Tabata x 3 Kip Swings Push ups Weightlifting Minute: 8-30 Power Clean (1RM) Metcon Minute: 35-50 Time Cap: 15 Metcon (Time) 3-6-9-12-15-12-9-6-3 Dips Power Clean (95/65)

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon (AMRAP – Reps) 400 M run 50 pull ups 100 DU 30 Clean and jerks (115/85#) 400 M run 50 pull ups 100 DU 20 Clean and jerks (135/95#) 400 M run 50 pull ups 100 DU 10 Clean and jerks (155/105#) 400 M run 50 pull ups 100 DU Max clean and jerks in remaining time (185/125#) 30:00 time cap Working with a partner run together and split all other work Score is total number of C & J

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 12-24 Metcon (No Measure) 12 Minute EMOM 1 Power Snatch 1 Hang Power Snatch 1 OHS + 3 Burpees Over BarPick a challenging weight that allows you to get AT LEAST 15-20s rest a round. Open Gym Cycle Accessory (Optional) Banded Hamstring Curls (3 x 20) Single Leg Glute Bridge (3 x 10/leg) : Dips (5 x 10)

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Grab a partner Metcon Minute: 12 -43 Time Cap: 31 Minutes Metcon (Time) Coach Adam’s Bday WOD With A Partner Buy in 1991m Row (Split Evenly) then 8 Rounds 2 Bear Complex (135/85) 5 Burpees over bar 9 Cal Bike 1 Bar Muscle Up 31 Double Unders * Partners alternate Rounds*1 Bear complex = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 15- 45 Time Cap: 30 Minutes Metcon (Time) For Time: 60 Hang Cleans 60 Double Unders 50 DL 50 Sit-Ups 40 Front Squats 40 Pull-Ups 30 S2OH 30 Push Ups 20 Hang Snatch 20 Dips 10 OHS 10 Lateral Burpees RX: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks elbow to floor, pigeon, calf Tabata x 3 Kip Swing American KBS Weightlifting Minute: 15-25 Every 2:00 x 5 **Finding 1rm NEXT week** Power Clean (Every 2:00 as follows) 5 @ 40% 4 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% Metcon Minute: 30-45 Time Cap: 15 Minutes Metcon (Time) 50 Double Unders 30 KBS 3 Rope Climbs 50 Double Unders 20 KBS 2 Rope Climbs 50 Doubles 10 KBS 1 Rope Climbs

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Morstad (AMRAP – Rounds and Reps) 45 Minute AMRAP Teams of 3: 100 Box Jumps 100 KBS 100 Goblet Squats 100 Sit Ups 100 Wall Balls 100 Push Ups In Honor of Josh Morstad 6/16/82 – 7/11/21 Morstad (AMRAP – Rounds and Reps) 45 Minute AMRAP Teams of 3: 100 Box Jumps 100 KBS 100 Goblet Squats 100 Sit Ups 100 Wall Balls 100 Push Ups In Honor of Josh Morstad 6/16/82 – 7/11/21