DATE – Wednesday


Warm-up) 5-7 mins dynamic lengths


Mobility) 5 mins to address your own mobility/band stretching.


Warmup Clean


WOD A) CrossFit 604 “Burden Run”:


2km Run (4 laps of the block)

20 Power Cleans 185/125lb (If unsure of weight, go as heavy as 70-75% of 1RM)

500m Sandbag Run

200’ Box Push with 110/70lbs on top


WOD C) 2-3 sets:

10-20 GHD Situps – try weighting the situps with a med-ball if you are extremely comfortable with regular GHD situps