July 9th, 2019

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

3 Rounds:

10 KB SDHP

10 PVC PT

10 Hang Power Cleans w/empty bar

Power Clean (4-4-4-4-4)

10# added from previous week

or

80% of 1RM

Metcon (Time)

4 Rounds for time:

40 DU

30 Push Press 65/45#

20 Box Overs 24/20″

100m Row Sprint
DU Scale: 80 Singles + 5 Jump Squats

20 Minute Cap