CrossFit 604 Memorial WOD
- AMRAP (with a Partner) in 42 minutes
- From 0:00-10:00, establish:
- 1 rep max Snatch
- 2 minute Rest
- From 12:00-42:00, AMRAP of:
- 30 Bar Over Burpees
- 9 Clean-and-Jerks (135/95 lb)
- 19 Chest-to-Bar Pull-Ups
- 88 Air Squats
This is a two-part workout. On a 42-minute clock, start by building up to a heavy (1 rep max) Snatch (Power Snatch or Squat Snatch is allowed) before 10:00. Rest until 12:00, then perform as many rounds and repetitions as possible (AMRAP) of the 30 Bar Over Burpees, 9 Clean-and-Jerks, 19 Chest-to-Bar Pull-Ups, and 88 Air Squats.
Score for the first part is the weight of the heaviest Snatch successfully completed; for the second part is the total number of rounds and repetitions completed.
About the wod
We first found this workout posted by CrossFit 604 @crossfit604 (Vancouver, BC, Canada) and after contacting them, it was confirmed that "Richie" was designed in-part by Head Coach Tom Highmore.
In an email with Tom, he told us that Richie was not only his roommate but also his best friend and that the workout was created by himself, another of Richie's best friends Kolby Bland and Richie's sister Georgia Neindorf.
In explaining the workout, Tom told us:
"A) 10 mins to build to a heavy snatch single (Richie was a fantastic weightlifter, with the snatch being his best lift, so we had to include that!)
B) 30 min AMRAP:
30 burpees over bar
9 clean and jerks
19 chest to bar pull-ups
88 air squats
(30 min AMRAP as he passed away at 30 years old, and his date of birth was 30th of September, 1988 so that’s where the rep scheme comes in there - 30/9/1988. The movements are selected based on some of his favorite and least favorites. It’s a partner workout because he loved a good partner WOD, and was always the first person to cheer somebody on who hadn’t finished their workout yet - he epitomized CrossFit community spirit.)"
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