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    535B N. Birdneck Rd
    Virginia Beach, VA 23451

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Today’s WOD 1/12/2018

North End CrossFIt – CrossFit

Skill/Strength Work

1) EMOM 4: 2 Squat Clean + Jerk @80%

Rest 90s between EMOMs + add weight to bar

2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM.

Beginner Strength Option:

1) Front Squat + Push Press: 5 x 3 + 3. Rest 90s.

– Work to a challenging set of 3 Front Squat + 3 Push Press.

2) Work on Power cleans for reminder of time. Rest 60s.

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
L3: (Clean and Jerk 75,55)

L2: (15 Double Unders) (Clean and Jerk 65,45)

L1: (30 Single Unders) (Clean and Jerk 55, 35)

Beginner:

AMRAP 10:

30 Single Unders

20 Mountain Climbers

10 DB Push Press (neutral grip, light)