Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Back Squat (5-4-3-5-4-3 )
choose working weight (btw 70-82%)
tempo 21X1
*rest :90s
Power Snatch (Work up to heavy set of 5TNG)
Metcon
Metcon (4 Rounds for time)
Wolfpack
For Time (4 min CAP per set):
27 Snatches @ 55%
21 Snatches @ 65%
15 Snatches @ 75%
9 Snatches @ 85%
Score each set separately
Alpha Team:
EMOM Power Snatch-
On a continuously running clock:
3 rds of 10EMOM @135/95
3 rds of 8EMOM @155/105
3 rds of 6EMOM @185/125
3 rds of 4EMOM@205/135
Score = fastest round of each EMOM
Alpha Team Gymnastics
Complete prior to Lifting/Metcon
A: Metcon (AMRAP – Rounds)
EMOM10
5 Butterfly C2B + :10 Single Arm hang
B: Metcon (4 Rounds for time)
4 Rounds
10 Cal Row
4 UB Muscle Ups
CROSSFIT GROWL 