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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 4/13

North End CrossFIt – CrossFit

Strength

1): Close Grip Bench Press (Speed 3×3 @ 50% every 60 )

Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets

2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light)

Minute 2: 15 KBS (53, 35)

Minute 3: 40 Double Unders

Minute 4: 15 T2B

Minute 5: 15 Ground to Overhead with a plate (45, 25)

L2: (35, 25) (40s Double Under Attempts) (Knee Lifts) (25,15)

L1: (35, 25 Russian Swings) (40s Single Unders) (Abmat Sit-ups) (15, 10)

Extra Credit

Rollback Tricep Extensions on the Floor: Max Reps in 4:00