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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 6/12

North End CrossFIt – CrossFit

Strength/Accessory Work

1a) Handstand Push-ups: 5 x 5-6. Rest 30s.


– Strict or Deficit

– Kipping

– 1 Abmat Kipping

– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.

2a) KB Hammer Curls: 3 x 10. Rest 30s.

2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

3) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

Extra Credit

Overhead KB Carry x max distance in 5:00

(53s, 35s)

*Single arm. Favor your weaker arm.

*Last done on 4/20