WARM UP – MOBILITY
Big dynamic joint warm-up & stretch out

Review WOD movements, flow, and scaling options

WOD A
A THOUSAND REPS FOR TIME…
In teams of 3, complete for time: 500/400 Cal Row + 500 rep chipper

Athlete 1: Row for Cals (up to 500/400)
Athlete 2: Chipper
Athlete 3: Rest
Rotate in order every minute on the minute.
Pick up where the athlete ahead of you finished on the chipper.
Once your team finishes the chipper (or the row), continue rotating in order until the other is complete.

Chipper:
100 Dumbbell Snatch (50/35lb)
100 Hand release push-ups
100 Box jump overs (24/20″)
100 Pull-ups
100 Plate overhead lunges (55/35)

ACCESSORY
Cool down, roll out, stretch, socialize

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