CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 12 Alt Groiners + Max Air Squats*

MIN 2 – 30 Single Unders + Max Plank**

*Switch to 10 Alt Cossack Squats + Max Quad Heel Taps at 4:00

**Switch to 20 Double Unders + Max Controlled Sit-Up at 4:00

Strength

Back Squat (4×7)

Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 1 4×7 weight.

(Score is Weight)

Week 4 of 8

Workout

“PURPLE COBRA” (Time)

FOR TIME

50-40-30-20-10

Double Unders

Sit-ups

Russian KBS (53/35)|(35/26)

-15:00 Hard Cap-

(Score is Time)

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Plate Gun Hold (Athlete Choice)

MIN 2 – :45 Plate Weighted Plank Hold

(No Measure)

WORKOUT OF THE DAY