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)
Wodapalooza WOD 4&5
Two for One Special
RX – ALPHA TEAM
WOD 4:
2 Rounds for time of: (20 minute Cap)
40 Cal Row
40 T2B
40 OHS (95/65)
Immediately into…
WOD 5:
1 Rep Max Hang Snatch
*With remaining amount of time (or if not completed, at the 18:00).
Hang Snatch (1 Rep Max in the remaing amout of time from above!)
Metcon (Time)
WOLFPACK
WOD 4
2 Rounds for time of: (20 minute Cap)
30 Cal Row
30 ABMAT Sit-Ups
30 OHS (95/65) (Scaled: 45/35)
immediately into…
1 Rep Hang Snatch Max in the remaining amount of time from WOD 4.
*With remaining amount of time (or if not completed, at the 18:00).
CROSSFIT GROWL 