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