December 6th, 2018

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

200m Run

3 Rounds:

10 PVC High Pulls

10 PVC Good Mornings

10 PVC PT

Bent Over Row (4×12)

@60% of 1RM

Superset each set with 10 Ring Rows

Metcon (Time)

10 Rounds for time:

5 Power Cleans 115/85#

5 Back Squats 115/85#

5 TTB

100m Run
18 Minute Cap

Accessory Work

Pull-up/Kipping practice for 5-10 Minutes.