Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Pause Back Squat (4×2 @ 75%)
2 sec pause at the bottom
Metcon (Time)
Wolfpack (Rx)
3 Rounds for Time:
40 Double Unders or 120 Singles
20 Pull-ups
500m Row
Alpha Team (Rx+)
3 Rounds for time:
1000m Row
25 Pullups
75 Double Unders
Alpha Team Gymnastics
Metcon (AMRAP – Reps)
3 Supersets of:
10 Burpee Box Jumpovers
AMRAP Wide Grip Pull-ups
Rest as needed between rounds
Score reps of pull-ups
Alpha Team Extra Work
Snatch (1 @ 85,88,90,92,95%)
8 min time cap
Deficit Snatch Pull (3×4 @ 75%)
3-4″ Deficit
Maintain tension through reps
CROSSFIT GROWL 