CrossFit Kivnon 200408

Warm-up

100 jumping Jacks 100 double unders 100 super mans 50 hollow rocks 10 perfect lungers Accumulate 2 min of plank



Hero: "Devil of Ramadi v2" (Time)

4 Rounds (with a Partner) for Time 8 Man Makers (2x50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks Cash out: 500 Double-Unders / Row With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no minimum work requirement (eg: meters or calories) on the final row, but the rowing partner must be rowing in order for any of the other partner’s Double-Unders to count. One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster. Score is the time on the clock when the cash-out is completed.

AT HOME- If you don’t have a partner then do what you can and push through! For the barbell deadlift find something and deadlift it... if you don’t have a dumbbell for the manmakers or thrusters use a jug of water or something get creative:)

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