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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 2/7


Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit


1a) Barbell Rows: 4 x 6. Rest 60s.

1b) Rollback Tricep Extensions: 4 x 10. Rest 60s.

2) Rope Climb Technique: Spend 10 minutes on RC technique and review scaling options


Metcon (Time)

4 RFT:

15 DB Thrusters (50s, 30s)

3/2 Rope Climbs

Rest 60s.

Rx+: (Legless Rope Climbs)

L3: (2/1 Rope Climbs)

L2: (6 Band Assisted Strict Chin-ups per Rope Climb) (35, 20s)

L1 Metcon:

4 RFT:

10 DB Thrusters (25s, 15s)

8 Ring Rows

6 Squat Thrusts

Rest 60s.

12:00 Cap

Extra Credit

3 Rounds of:

12 Seated DB Cleans

12 DB Hammer Curls

25 Banded Pull-aparts

*Rest as needed between sets.