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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 3/12/18

North End CrossFIt – CrossFit

Skill/Strength

Overhead Squat (6 x 3 @75%, every 60s.)

– Work up to 75% or a moderate weight in 3-4 sets x 3 reps per set.

– Beginner: Goblet or Front Squat: 5 x 5. Rest 90s.

Metcon

“Short + Sweet” (Time)

3 Rounds:

10 Power Cleans (135, 95)

20 Double KB Walking OH Lunges (53s, 35s)

L3: (115, 75) (35s, 25s)

L2: (95, 65) (Weighted walking lunges)

L1: (65, 35) (BW Lunges)

Beginner: Clean Grip Deadlifts in place of Cleans (135, 95)

*11:00 Cap