Greenbrier Fitness – Class
Warm-up
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
250m row
12 DB Power Cleans 50/35
Weightlifting
Seated DB Strict Press
4×8-12 @2-1-2-1 tempo
Romanian Deadlift (*double overhand grip)
RDL 4×4 @75-85% of 1rm C&J
Alpha Team Extra Work
Air Assault (Time)
Males 60-50-40-30 cal
Females 50-40-30-20 cal
*Rest 1min b/w intervals
**80-90% effort
1 Squat Clean + 2 Front Squat + 1 Hang Squat Clean + 2x Jerk
Work up to a heavy set
CROSSFIT GROWL 