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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 5/15

North End CrossFIt – CrossFit

Skill/Strength

1a) Supinated Grip Barbell Rows: 4 x 8. Rest 45s.

1b) Bar Dips: 4 x 8-10. Rest 45s.

2) Metcon Warm-up:

2-3 Sets of:

5 OHS

5 KBS

5 Lateral Burpees

Rest 60s.

Metcon

Metcon (Time)

For time:

30-20-10

Overhead Squats (95, 65)

Lateral Burpees over the bar

KBS (53, 35)

Calories on the Rower

L3: (75, 55)

L2: (65, 35) (35, 25)

L1: (35, 25 Goblet Squat) (35, 25 Russian KBS)

20:00 Cap

Extra Credit

1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.

1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.

1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s