WARM UP – MOBILITY
5-7 mins dynamic

C&J warmup w/BB

WOD A
POWER CLEAN & PUSH JERK X 3
10 mins to build to build to a heavy-ish power clean & jerk triple, can be T&G but doesn’t have to be

WOD B
EL PATRÓN
5 rounds: 3 min AMRAP, 1 min rest between rounds
3 C&J’s 135/95lb
6 Hand release push-ups
9 Pull-ups

-Pick up where you left off each round for one big total
-Scale pull-ups to 6 reps of jumping or ring rows as needed

ACCESSORY
1) 3 super sets 12-10-8:
SA seated DB shoulder press @ 31X1
SA seated lateral raise @ 31X1
SA seated upright rows @ 31X1
-Rest 2 mins-

2) Crossover plyo

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