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)