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
For Overall Time
50 Burpees
25 CTB Pullups
50 Wall Ball
25 Cal Row
50 GHD Situps
25 Power Cleans @ 155/105
Metcon (Time)
WOLFPACK
For Overall Time
25 Power Cleans @ 95/65
50 ABMAT Situps
25 Cal Row
50 Wall Balls
25 Pullups
50 Burpees
Weightlifting
Snatch Pull + Snatch + OHS
4 sets of
EMOM
minute 1 @ 75%
minute 2 @ 80%
minute 3 @ 85%
minute 4 – rest
Alpha Team Extra Work
Metcon (Time)
6 sets for overall time
25 ft Broad Jumps
*directly into
200m Sprint @ 95% effort
Rest 3 minutes btw efforts
CROSSFIT GROWL 