WARM UP – MOBILITY
Big dynamic stretch

C&J warmup w/BB

WOD A
CLEAN & JERK
2 T&G POWER CLEANS + 1 HANG CLEAN + 2 JERKS
6-7 mins to warmup, then one set of the complex E3MOM x 5 sets @ 70-80%+ of 1RM C&J
You may build as needed

WOD B
BACK SQUAT
1 1/4 BACK SQUAT X 3
In the remaining time in class, complete 6 working sets of 1 1/4 back squats w/3 secs negative
Sets 1-3: 5 reps @ 60-70%
Sets 4-6: 3 reps @ 70-80%
*Rest 2-3 mins between sets

ACCESSORY
3 sets, rest as needed:
12-15 belt squats
20-30 secs weighted GHD paddle
8-12 ab-wheel roll-outs

Optional Conditioning
Alt. EMOM x 5 set of each:
1) 30-50 double unders
2) 12-15 ball slams
3) 6-8 burpee box jumps
*35-40 secs per movement max.

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