W.O.D.

Made2Live CrossFit – M2L Classes

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Skill Development: Rope Climb

Take this time to work on Rope Climb technique.

“Hip Hop” (Time)

For Time:

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Made2Live CrossFit – M2L Classes

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Deadlift (Heavy 6 rep)

Deadlift (Heavy 4 rep)

Deadlift (Heavy 2 rep)

“Optimus Prime” (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

Made2Live CrossFit – M2L Classes

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“Monkey Business” (Time)

4 Rounds:

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups

Made2Live CrossFit – M2L Classes

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Power Snatch + Overhead Squat + Squat Snatch

Athletes will have 15 minutes to build to a heavy complex.

“Rocket Power” (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

Made2Live CrossFit – M2L Classes

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Assault on DT (Time)

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95

Made2Live CrossFit – M2L Classes

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“Cool Whip” (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

Made2Live CrossFit – M2L Classes

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“Runny Nose” (Time)

Teams of 3

2 Rounds (30 Minute Cap):

75 Back Squats (155/105)

400 Meter Team Wreck Bag Run (70/50)

75 Bench Press (135/95)

400 Meter Team Wreck Bag Run (70/50)

75 Hang Power Cleans (115/85)

400 Meter Team Wreck Bag Run (70/50)

Made2Live CrossFit – M2L Classes

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“Ninja Turtle” (5 Rounds for time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

Made2Live CrossFit – M2L Classes

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“Kelly Rowland” (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

Made2Live CrossFit – M2L Classes

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Push Jerk (3 Rep Heavy)

Athletes will have 12 minutes, building from rack.

“Beef Jerky” (AMRAP – Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)