WARM UP – MOBILITY

Run 400m

Dynamic full body stretch and movement prep

Review / Tech WOD movements

Warm-up/prepare for WOD A

Partner up and share a barbell / equipment where possible (stagger 2nd heat by 4-5 mins)

WOD A

LUKE

For time:

Run 400 meters

15 clean and jerks 155/105lb

Run 400 meters

30 toes-to-bar

Run 400 meters

45 wall-balls 20/14lb

Run 400 meters

45 kettlebell swings 24/16kg

Run 400 meters

30 ring dips

Run 400 meters

15 weighted lunges 155/105lb

Run 400 meters

ACCESSORY

Cool down, roll out, mobilize, socialize

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

GYMNASTICS

Get private coaching to improve your gymnastics skills

STRENGTH

Get private coaching to improve your strength

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING