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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 6/11

North End CrossFIt – CrossFit

Strength

1): Banded Sumo Deadlift (1 RM Rest 2-3:00 )

– We performed a heavy double on 10/23

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

– Beginner: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

2) Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon

Redlight (Time)

3 RFT:

12 Thrusters (135, 95)

9 Burpee Box Jumps (30, 24)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

8:00 Cap

Extra Credit

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.

1b) Stir the Pot: 3 x 10 reps each direction. Rest 45s.