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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 6/21

North End CrossFIt – CrossFit

Strength

1): Power Clean+Front Squat+Jerk (@80% 8×1+1+1 every 60 sec )

1) Power Clean + Front Squat + Jerk: 8 x 1 + 1 + 1 @80%, every 60s.

*This week complete 1 power clean + front squat + 1 jerk, every 6os only.

2): Close Stance Speed Back Squat (5 x 5 @50%, 2 count on each rep, every 90s)

Feet are just inside normal squat stance
3) RDLs or Glute Ham Raises: 5 x 5. Rest 90s.

4) Tall Kneeling to Standing: 4 x 3 ea. Rest 90s.

Extra Credit

Max UB Reps of Banded Leg Curls each leg x 2 sets

*Shoot for 150 reps per leg, total.

Then

Accumulate 60s in Hollow Hold

or 60s L-Sit Hold

E) RECOVERY (AFTER CLASS)

Optional

10-20 Minutes of Zone 1 “Recovery Work”

This is low-effort work done to improve aerobic capacity/recovery. All work should be done at 50-60% effort or conversational.

Options include

– light Sledpull Powerwalk

– light jog

– Rowing

– Air Bike

– Ski Erg

*You alternate through all options as you choose