10/12/19 S&C

Grit Strength and Conditioning – Strength & Conditioning

Metcon (Time)

Teams of 2 complete for time:

Chin Over Bar Pull-up Hold

100 Slam Balls (25/20)

Deadlift Hold (225#/155#)

1000m Row

300 M Bike

100 Russian Kettlebell Swings (70/53)

Overhead Bumper Plate Hold (45#/25#)

100 Squats

* One bar per team, Partner 1 begins with the hold (or row) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes Slam Balls. Swap when partner 1 drops from bar)

** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 is done with the 300Meter Bike)

*** Alternate until the task is done and move on.

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