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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 5/11

North End CrossFIt – CrossFit

Strength

1a): Close Grip Bench Press (speed 5 x 5 @50-60%, every 30s)

1b) Banded Pulldowns: 5 x 10. Rest 30s

Metcon

“Jack” (AMRAP – Rounds and Reps)

AMRAP 20:

10 Push Press (115, 75)

10 KBS (53, 35)

10 Box Jumps (24, 20)

L3: (95, 65) (45, 25)

L2: (75, 55) (35, 25) (20, 15)

L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)

Extra Credit

AMRAP 6:

10 Barbell Rows, supinated grip

10 Barbell Rollouts

20 Banded Pushdowns