GritFit

Metcon 1: 18min Cap

Buy In:
20 Back Squats (70% of 1RM)
3 Rds
50 Double Unders (100 Singles)
40 Bicycles (2ct)
30 DB Bent Over Row 35/25
Buy Out:
20 Back Squats (70% of 1RM)

--Rest 4mins--

Notes:

GritFit

Metcon 2: 18min Cap

Buy In:
20 Deadlifts (70% of 1RM)
2 Rds
50 Step Ups (1ct)
40 Hollow Rocks
30 DB Lunges (1ct)
Buy Out:
20 Deadlifts (70% of 1RM)

--Rest 4mins--

Notes: