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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 6/19

North End CrossFIt – CrossFit

Strength

1): Chin ups (Close Grip 5×5 rest 60 )

Strict
Options:

– Weighted

– Bodyweight

– Partner Assisted

2) Metcon Prep:

2 Rounds of:

5 Hang Power Cleans

10 Walking Lunges

5 Barbell Rows

10 Push-ups

Metcon

“MJ” (Time)

For total time:

21 Hang Power Cleans (135, 95)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

42 Barbell Rows(135, 95)

60/50 Push-ups

500 Meter Row

L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Push-ups)

25:00 Cap

Extra Credit

Banded Facepulls x 200 Reps.

*Complete sets of 50 at a time. These should burn.