Greenbrier Fitness – Class
Warm-up
400m Indian Run
Metcon
WOLF: Metcon (Time)
Teams of 2 For Time
Buy In: 30 Cal Row (Partner A)
60 S2OH (95/65)
50 Sit-Ups
40 Deadlifts (155/105)
30 Hang Squat Cleans (155/105)
20 Pull-Ups
10 Pull to Standing – Rope
Buy Out: 20 Cal Row (Partner B)
Rest 3:00
400m Leap Frog
ALPHA: Metcon (Time)
Teams of 2 For Time:
Buy In: 30 Cal AB (Partner A)
10 Rope Climbs
20 Ring Muscle Ups
30 Squat Cleans (225/155)
40 Deadlifts (225/155)
50 T2B
60 HSPU
Buy Out: 20 Cal AB (Partner B)
Rest 3:00
400m Alternating D-Ball Toss (60/30)
Alpha Team Extra Work
Metcon (Time)
For Time:
100/75 Cal Bike
75 Thrusters 45/35
50 Pullups
75 Wall Balls 20/14
100/75 Cal Row
Deadlift
Work up to heavy triple @ a 21X1 tempo; pause or come to complete stop at the bottom; if back rounds/you hitch/or slow down stop the lift
CROSSFIT GROWL 