July 29th 2019

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

20 Air squats

1 minute couch stretch each leg

20 Stationary Rotating Lunges

:30 couch stretch on each leg

Front Squat (1-1-1-1-1)

If possible, attempt 5 sets of 1 at your previous 1RM

This should not be an all out max effort weight.

The one rep should be extremely difficult, but able to do for Multiple sets

Next week will be test out week of all our lifts

Metcon (AMRAP – Rounds and Reps)

19 Minute AMRAP

3-6-9-12-15-18-21-18-15-12-9-6-3

Burpees

Russian KBS 24/16

#paceyourself
If you manage to finish before the end of the 19 minute cap, you are finished, note time in comments

There are 13 total rounds.