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    North End Crossfit
    535B N. Birdneck Rd
    Virginia Beach, VA 23451


    [email protected]

We are located at 535B N. Birdneck Rd Virginia Beach, Virginia - Contact us now to schedule a FREE Introductory Workout!!! 757-617-4252

Today’s WOD 12/05


Join us this Saturday for a Christmas Naughty or Nice WOD event at Stability CrossFit! Heats start at 9am and end at 12pm. link to register is https://www.boxtribetracker.com/2269/reg/
The only cost is an unwrapped gift for a child in need 🙂

North End CrossFIt – CrossFit


#1: Metcon (AMRAP – Reps)


EMOM 20:

ODD Minutes: 10 Calorie Row

EVEN Minutes: 10 Burpees

*Score = Total Reps

i.e. if you were able to complete all rounds without taking a round off.

L2: (8 Calories) (8 Burpees)

L1: (30s Max Calories) (30s of Max Burpees)

#2: Metcon (Distance)

15 Minutes at zone 1 pace (60-70% of Max Effort)

Run, Row, or Bike

*Athletes can choose one or mix and match
If you bike score will be miles

Extra Credit

4 Rounds, Rest as needed:

25 Banded Pull-aparts

25 each Banded Leg Curls