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    North End Crossfit
    535B N. Birdneck Rd
    Virginia Beach, VA 23451


    [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 5/30

North End CrossFIt – CrossFit


1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s.

1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.


Metcon (No Measure)

EMOM 24:

Minute 1: 2 TGU each side

Minute 2: 12 DB Thrusters

Minute 3: 20 Renegade Rows

Minute 4: 12 Alt. Weighted Step-ups

Minute 5: 12 DB Hang Power Clean + Press (6 ea.) (Open Standard)

Minute 6: 60s of Active Recovery. Choose between Bike, Short Shuttle jog or Single Unders

Extra Credit

100 Frog Pumps or glute bridges

100 Banded Pull-aparts