Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Snatch (E:90s for 10 rds 3 Snatches + 3 OHS )
*choose a moderate to heavy weight – stay consistent across all sets
Weighted Step-ups (4×16 (8R/8L))
Metcon
Metcon (3 Rounds for time)
Wolfpack (Rx)
3 rounds for working time
20 burpees
Rest :30s
16 Pull-ups
50 DU / 100 SU
Rest 1:00 min
20 GHD sit-ups
10 Deadlifts 215/125
Rest 2:00
Alpha Team (Rx+)
3 rounds for working time
20 bar facing burpees
Rest :30s
8 muscle ups
100 double unders
Rest 1:00 min
20 GHD sit-ups
10 Deadlifts 275/205
Rest 2:00
Working Time = time it takes to complete work only (subtract rest times from your score)
Alpha Team Gymnastics
Handstand Push-ups (3 x Max UB)
*Same Rule as the pull ups
Warm-up (No Measure)
10 min Rest
Deficit Handstand Push-ups (1xME 6″ Parallettes)
Alpha Team Extra Work
Metcon (6 Rounds for time)
6 working sets
200m run
20 cal assault bike
25 KB swings 70/53
Rest :90s
CROSSFIT GROWL 