01012020

Made2Live CrossFit – M2L Classes

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“Double Zero” (AMRAP – Rounds and Reps)

AMRAP 15:

15/12 Calorie Echo Bike

30 Russian Kettlebell Swings (70/53)

60 Double Unders

12312019

Made2Live CrossFit – M2L Classes

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“Aleve” (Time)

For Time:

Buy-In: 50/35 Calorie Echo Bike

21-15-9

Shoulder to Overhead (135/95)

Pull-ups

Cash-Out: 50/35 Calorie Echo Bike

12302019

Made2Live CrossFit – M2L Classes

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“Fight or Flight” (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row

12282019

Made2Live CrossFit – M2L Classes

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“Perfect Bar” (Time)

Teams of 3

For Time (30 Minute Cap):

120 Deadlifts (155/105)

750/600 Meter Row

90 Hang Power Cleans (155/105)

750/600 Meter Row

60 Push Jerks (155/105)

750/600 Meter Row

150/105 Calorie Echo Bike

60 Push Jerks (135/95)

750/600 Meter Row

90 Hang Power Cleans (135/95)

750/600 Meter Row

120 Deadlifts (135/95)

750/600 Meter Row
On rows switch every 250/200 meters

12272019

Made2Live CrossFit – M2L Classes

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“Water Weight” (Time)

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)

Iron Body Protocol

Metcon (No Measure)

3 Rds for Quality:

15 per side stir the pots

20 seated banded rows

*Extra Credit*

Accumulate 3:00 handstand hold
Focus on keeping tension in mid back

12262019

Made2Live CrossFit – M2L Classes

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“Punching Bag” (AMRAP – Reps)

5 Rounds x AMRAP 3:

10 Sand Bag Over Shoulder (100/50)

20 Double Unders

10 Sand Bag Reverse Lunges (100/50)

20 Double Unders

Rest 1 Minute Between Round
Round with lowest amount of reps is your score

ROMWOD

12242019

Made2Live CrossFit – M2L Classes

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“12 Days of CrossFit” (Time)

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Echo Bike

12232019

Made2Live CrossFit – M2L Classes

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Back Squat (3×5 working set)

Perform 3-4 warm up sets before you start your 3 working sets

“Dopamine” (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Echo Bike

12212019

Made2Live CrossFit – M2L Classes

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“Mile High Machine” (Time)

For Time:

1k Row

50 Power Snatches (75/55)

60/40 Cal Echo Bike

5 Rope Climbs

1k Row

50 Lateral Barbell Burpees

12202019

Made2Live CrossFit – M2L Classes

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Thruster (Build to a heavy single)

Thruster will be taken form the rack

“Blitzen” (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)