CROSSFIT
BLACK WIDOW
IN TEAMS OF 2…
AMRAP x 25 MINUTES
25 Russian Swings (70/53),(53/35)
50 Walking Lunges
25 Box Jump Overs (24/20)
*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete 50/40 Cal Bike or 70/60c Row. Alternate on the bike/rower as needed.
(Score is Rounds + Reps)
SPARK
COOKIE MONSTER
IN TEAMS OF 2…
AMRAP x 18 MINUTES
30 Double Unders
6 Alt. DB Hang Power Snatches (50/35)|(35/20)
6 Hang Power Cleans (3ea)
*P1 will go out on a 200m Run. P2 will AMRAP the movements until P1 is back and then switch. Athletes will pick up where their partners left off.
(Score is Rounds + Reps)