Friday, August 20, 2021
WARM UP – MOBILITY
5 Sets on a rower, ski or bike:

20 secs easy / 10 secs hard

General dynamic warmup
BB power clean warmup

WOD A
CLEAN MACHINE
E2.5MOM x 6 sets (15 mins)
15/12 Cal Row, ski, or 12/9 Cal bike

5 Power cleans

  • Build each set or as needed on cleans, recording heaviest weight used (no going back down in weight)
  • Goal is to go hard on your machine (80-85%), no sandbagging!
  • Cleans can be T&G or singles

WOD B
SUMO DEADLIFT X 8
4 Super sets:
8 Sumo deadlifts
8 DB side lunges /side
15-20 Banded low rows

– Rest 60-90 secs –

  • Build as needed on deadlifts

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