WARM UP – MOBILITY
Big dynamic joint warmup

Red band shoulder warmups

BB C&J warmup

WOD A
CLEAN & JERK
E90SECS x 14 sets ( 21 mins)
Sets 1-4: 3 Muscle cleans + 3 strict press
Set 5: rest
Sets 6-9: 2 Power cleans + 2 push jerks
Set 10: rest

Sets 11-14: 1 Squat clean & split jerk

  • Start light on muscle cleans and slowly build each set to a heavy clean and jerk single

WOD B
3 Super sets:
8-10 Half kneeling Arnold press /side
12-15 Lateral raises
8-10 SA DB upright rows /side

  • Rest 1:30-2 mins –

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