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 (Time)
ALPHA TEAM
4 rds for overall time
100m sprint
3/2 Rope Climbs
12 GHD Situps
15 Power Snatches @ 95/65#
-rest 1:30-
Metcon (Time)
WOLFPACK
4 Rounds for Time
6 Strict Pullups (use band if needed)
12 ABMAT Situps
15 Hang Power Cleans @ 65/35#
-rest 1:30-
Weightlifting
Tall Snatch (4×3)
focus on speed and technique
Stay Light!
3 Snatch Push Presses + 3 OHS (5 working sets @ heavy weight)
Alpha Team Extra Work
Haulting Snatch Pulls from Below the Knee (5×3 @ 90% of 1RM)
Metcon (Time)
Row
10x 250m
Rest 1:1
CROSSFIT GROWL 