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People with the proper introduction to the movements are able to get momentum faster, achieve better results and are more successful in achieving their goals…

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WOD

Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!

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We offer 3 different ways for you to accomplish this. All achieve a similar result, but are drastically different. Come see for yourself what makes us the best at what we do!

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We have a lot going on at CrossFit 604. As such, we want to share as much of the fun as we can. We post galleries to showcase our athletes accomplishments. Enjoy!

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Mar 2 2015

WARM UP

Dynamic lengths + Quick hip and shoulder prep
2 rounds:
15 Russian KB Swings
10 Goblet squats
20-30s handstand hold

 

MOBILITY

Pre-squat hip opener
Dowel dislocates + front rack stretch

(Review squat clean thruster with dowel)


 

WOD A

EMOM x 12 Sets:
Start light and add each set building to a 1RM
(3-4 min to get bars out and warm-up movement)

Squat Clean Thruster x 1

 

WOD B

Row, Thruster, Pull-up
Complete for time:
21 Cal Row
21 Thrusters (95/65lbs)
21 Pull-ups
-Rest 2 min-
15 Cal Row
15 Thrusters (115/80lbs)
15 Chest to bar pull-ups
-Rest 2 min-
9 Cal Row
9 Thrusters (135/95lbs)
9 Bar muscle-ups
————————–
Subtract the 4 min rest + possible stagger from finish time for a total working time.