Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Metcon (AMRAP – Reps)
Wolfpack (Rx)
EMOM16
1st – :45 cal air assault
2nd – :45 burpees
Alpha Team (Rx+)
EMOM16
1st – 15/12 cal air assault
2nd – 15 burpee
Alpha – if you fall behind, change to Wolfpack WOD and keep moving
Metcon (Time)
Wolfpack (Rx)
For Time: (10 min CAP)
50 pull-ups
EMOM complete 10x Wall Balls (20/14)
Alpha (Rx+)
For Time:
50 CTB pull-ups
EMOM complete 12x wall balls (20/14)
Start with wall balls
CROSSFIT GROWL 