“Grace”
30 G2O 135/95
Metcon:
10 min AMRAP
Max 50m sprints
5 RFT
400m Run
20 WB 20/14
15 Pull Ups
1 min Rest
Metcon (Weight)
Deadlift
10 min EMOM of a 1 – 10 ladder completed with the same wt so
0 – 1 min = 1 rep
1 – 2 min = 2 reps
2 – 3 min = 3 reps …and so on
9 – 10 min = 10 reps
Metcon (AMRAP – Reps)
6 min AMRAP
30 V Ups
30 Toes to Plate (45/25)
30 Hollow Rocks
then max sit ups for remainder to 6 min
Score is total reps of all 4 movements (90+situps)
