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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

Todya’s WOD 4/11

North End CrossFIt – CrossFit

Skill Work

Olympic Lifting Skill Work

Squat Snatch

*Spend 15 minutes working on skill with light loads performing sets of 2-3 reps per set resting 90s between sets.

Metcon

Metcon (Distance)

Every 3:00 x 7 Sets:

Row x 60s for Distance

Unilateral Carry x 60s

*Score = total distance on the Rower

Extra Credit

AMRAP 7:

1a) 1-Arm Landmine Row x 10 each. No rest.

1b) Landmine Rotation x 15 each. No rest.

1c) Flutter Kicks x 20. Rest 60s.