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

    Phone:
    757-617-4252

    Email:
    [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 12/07

North End CrossFIt – CrossFit

GPP

AMRAP 20:

Farmer Carry x 100 Meters

30s Max Effort Bike or Row

Bottoms-up KB Carry x 50 feet each arm

Metcon

Metcon (Time)

5 RFT:

21 Double Unders

15 KBS (53, 35)

9 Renegade Rows each Arm

L2: (30s of Double Under Attempts) (45, 25)

L1: (40 Single Unders) (35, 25 Russian Swings)

*Renegade row weight is athlete choice today.

15:00 Cap

Extra Credit

Deadbugs: 3 x 10. Rest 60s.