Fight Against MS Comp

CrossFit Quest – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP “Lucky 7’s”

– 7 Power Cleans (95/65 or 65/45)

– 7 Front Rack Reverse Step Lunges

– 7 Wall Balls (20/14)
Switch as Needed

Metcon

Metcon (Time)

For Time

– 50 Alt. DB Snatches (50/35)

– 40 Burpees to a 45# Plate

– 30 Air Squats to a Wall Ball

– 20 Medball Situps (14#)

– 10 Pullups or Ring Rows

– 20 Medball Situps (14#)

– 30 Air Squats to a Wall Ball

– 40 Burpees to a 45# Plate

– 50 Alt. DB Snatches (50/35)
Split work as needed

Metcon

Metcon (Time)

For Time

Waterfall Style

– 16 Calorie Row

– 12 Box Jump Overs or Step Overs

– 8 KB Goblet Squats (53/35)

– 4 Dynamic Pushups (45# plate)
Every team member will do each movement in order.

You can not advance to the next movement until the person in front of you is done.