CROSSFIT

SAVE A HORSE

FOR TIME*
200m DB Farmer Carry (50/35)|(35/20)
160 Alt. DB Farmer Lunges
120 Alt. DB Slides
80 Alt. No Push-Up Renegade Rows

*Pick Your Path…

Option 1 – Straight Through

Or…

Option 2 – 4 Rounds of…
50m DB Farmer Carry
40 Alt. DB Farmer Lunges
30 DB Slides
20 Alt. No Push-Up Renegade Rows

Or…

Option 3 – 2 Rounds of…
100m DB Farmer Carry
80 Alt. DB Farmer Lunges
60 Alt. DB Slides
40 Alt. No Push-Up Renegade Rows

(Score is Time)

FINISHER

EMOM x 9 MINUTES
MIN 1 – :40 Single DB Curl
MIN 2 – :40 Russian Twist
MIN 3 – :40 Single DB Skull Crusher

(No Measure)

SPARK

STRENGTH

EMOM x 8 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – :15 Active Hang + 3-5 Strict Pull-Ups

*Start Moderate and build up to workout weight.

(Score is Weight)

KETTLE HELL

5 ROUNDS FOR TIME
6 Deadlifts (140/106)|(106/70)
50m KB Farmer Carry
7 Strict Pull-Ups
14 Russian KB Swings (70/53, 53/35)

(Score is Time)