Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Snatch (Heavy Triple, then 3×3 @ 80%)
You may drop bar – however, all 3 attempts should be within :12-:15 seconds
focus on speed and receiving the bar in a tight position
Metcon
Metcon (Time)
For Time
3 rds of
500m Row
5 rope Climbs
Rest 3 min
3 rds of
16 HSPU
12 Box Jump Overs 30/24
16 CTB Pullups
rest 3 min
3 rds
30 Cal Air Assault
10 Deadlifts 315/245
Wolfpack = with a partner and the following changes:
-Rope Climb to Pull-up Bar
-Pike position HSPU
-24/20 Box
-Pull-ups
-Row
-DL 205/135
CROSSFIT GROWL 