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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 9/12/17


Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

AMRAP 8 at a slow pace:

1a) Single Leg KB RDLs x 8 ea. Rest 45s.

1b) Banded Pushdowns x 12-15 (heavy band). Rest 45s.

1c) Hollow Rock + Hold x 10 + 20s. Rest 45s.


Metcon (AMRAP – Rounds)

10 Minutes:

Run 100 Meters

10 DB Renegade Rows each arm

30 Double Unders

Rest 2:00

10 Minutes:

Run 100 Meters

10 Hand Release Push-ups

30 Double Unders

*Score = Total Rounds for Both AMRAPs

*Athlete choice of DB Weight

L2: (40s of Double Under Attempts) (Box Push-ups)

L1: (40 Single Unders) (Box Push-ups)