WARM UP – MOBILITY
KB warmup: RDL’s, swings, squats etc.
*Alternate with ring rows & wall walks/HSPU warmups

WOD A
POWER CLEAN X 2
Alt. EMOM x 5 sets of each:
1) 2 T&G Power cleans
2) 1 Rope climb
3) 4-6 HSPU’s (strict or kip)

-Build to a heavy PC double, & work to your most challenging progressions on HSPU’s & RC

WOD B
CROSSFIT.COM WOD 180811
10 min AMRAP:
5 Power cleans 205/135lb
10 Toes to bar

-Work at approx. 70-75% of today’s heaviest PC double

ACCESSORY
1) 3 sets, easy pace:
5-10 Hip extension + GH raises
10-15 Swiss ball hamstring curls
20-25 Banded good mornings

2) Crossover iron scap

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