WARM UP – MOBILITY

Big dynamic joint rotation warm-up and full body stretch (overhead, hips/hamstrings, calves etc.)

Review/warm-up: 3 barbell movements: deadlift – hang power clean – power snatch

Review/warm-up: box step-ups, box jumps, pistols/progressions

4-5 mins to warm-up loads and movements for WOD A

WOD A

666 “THE NUMBER OF THE BEAST”

Complete the 3 x 6 min AMRAP’s for total reps: (26min total)

1) 6 min AMRAP:

10 Power Snatches (75/55)

10 Alternating Pistols (scale to a bench/box or goblet lunges)

– Rest 4 min –

2) 6 min AMRAP:

8 Hang power cleans (135/95)

8 Dumbbell box step overs (20″ + 50/35 – DB’s in farmers cary)

– Rest 4 min –

3) 6 min AMRAP:

6 Deadlifts (185/125)

6 Box jumps (30/24″)

—-

Your score is your total combined reps across all 3 AMRAP’s

WOD B

Tabata Abs: Complete 4 round for quality: (6 mins)

20s Hollow flutter kicks

10s rest

20s Hand plank grasshoppers

10s rest

20s Russian twists (plate, dumbbell, or med ball)

10s rest

ACCESSORY

2-3 rounds: rest as needed

8-10 GH Raises

8-10/side Pallof press @3,1,1,1

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