WARM UP – MOBILITY
1) 2 sets:
45 secs row

45 secs skipping

2) Big dynamic stretch

3) Tech SDHP & PP

WOD A
FIGHT GONE BAD
3 Rounds of 1 min per station for total reps, rest 1 min between rounds:
Wallballs 20/14lb
Sumo Deadlift High Pull 75/55lb
Box Jumps 20″
Push Press 75/55lb
Row Cals

OR

FIGHT GONE CRAY
3 Rounds of 1 min per station for total reps, rest 1 min between rounds:
Wallballs 30lb – 10′ / 20lb – 9′
Sumo Deadlift High Pull 95/65lb
Box Jumps 30/24″
Push Press 95/65lb
Row Cals

— REST 5 MINS BEFORE STARTING “SURPRISE” WOD B —

WOD B
Surprise WOD B! After completing WOD A you’ll find out what it is!

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