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  • Contact Info

    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 4/12

North End CrossFIt – CrossFit

Strength

Front Squat (3×3 @80% every 60 )

Sumo Deadlift (3×3 @ 80 % every 60 sec )

– Reset on each rep

Metcon Warm-up

1 Round of:

8 Touch n go deadlifts with metcon weight

8 Lateral Burpees

10s Max Effort Bike

Metcon

“Batwings” (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 125)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling

Bike = 45 Calorie Row or 400m Run

9:00 Cap

Extra Credit

AMRAP 5:

20 Double Leg Banded Leg Curls each

10 Banded Ab Pulldowns