October 12th, 2018

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

400m Run

2 Rounds:

10 Empty Barbell Deadlifts

:30 Plank

10 Empty Bar Good Mornings

Deadlift (4×6)

15 Minutes to warm up and complete 4 sets of 6 reps at 80-85% of 1RM

Metcon (Time)

2 Rounds:

5 Power Clean 115/85#

10 Front Rack Lunges 115/85#

15 Box Jumps

20 Wallballs 20/14# to 10′

100m Run

Then, 2 Rounds:

5 Wallballs 20/14$ to 10′

10 Box Jumps

15 Front Rack Lunges 115/85#

20 Power Clean 115/85#

100m Run
19 Minute Cap