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)
WOLFPACK (RX)
Teams of 2
10 Minute AMRAP (You go I go)
5 Clean and Jerks 95/65
10 Pullups
Rest 5 Minutes
10 Minute AMRAP (You go I go)
200m Run
Rest 5 Minutes
10 Minute AMRAP (You go I go)
10 Deadlifts 135/95
5 Hand-release pushups
ALPHA TEAM (RX+)
Teams of 2
10 Minute AMRAP (You go I go)
5 Clean and Jerks 155/125
10 Chest to Bar Pullups
Rest 5 Minutes
10 Minute AMRAP (You go I go)
200m Run with DBall 60/30
Rest 5 Minutes
10 Minute AMRAP (You go I go)
10 Deadlifts 225/185
5 HSPU
CROSSFIT GROWL 