Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
2 Snatch Pulls + 1 Halting Snatch BTN (6×1)
(3-sec Pause Below the Knee)
*work btw 75-85% of 1RM; focus on speed and turnover (add 5-10#s from last week)
Metcon
Metcon (AMRAP – Rounds)
EMOM21
1st Min – 100′ Shuttle Run + 10 Pull-ups
2nd Min – 10 Snatches (75/55)
3rd Min – 10 Burpees
Score = number of rounds successfully completed in a row
When you cannot finish a round within the minute, take the next minute off and then resume the WOD as written
Alpha Team Extra Work
20 mins Mobility Work
30 mins Active Recovery
CROSSFIT GROWL 