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 (AMRAP – Reps)
ALPHA TEAM
For overall Reps:
AMRAP5
10 Power Clean 115/85
10 Bar facing burpees
rest 2 minutes
AMRAP5
20 DB Alt Snatch 50/35#
12/10 Cal Bike
rest 2 minutes
AMRAP5
8 S20 @ 135/95
8 Front Squats
8 Box Jump Over 24/20
rest 2 minutes
AMRAP5
5 Power Snatches @ 135/95
10 TTB
25 Double Unders
Metcon (AMRAP – Reps)
WOLFPACK
For Overall Reps:
AMRAP5
20 DB Alt Snatches @ 35/15
12/10 Cal Row
rest 2 minutes
AMRAP5
10 Power Clean @ 95/55
10 Bar facing burpees
rest 2 minutes
AMRAP5
5 Power Snatches @ 95/55
10 Knee Raises
75 Single Unders
rest 2 minutes
AMRAP5
8 S2O @ 95/55
8 Front Squats
8 Box Jumps/Step Ups
Weightlifting
Power Clean + Jerk
Work up to heavy Power Clean + jerks
E:90 for 10 sets; start @ 60% and work up 5-10#s each set
CROSSFIT GROWL 