20 overhead squats with PVC
20 alternating lunges
20 sit ups
200 meter run
30s Samson Stretch per side
Deadlift 3 sets of 10 at 50%-60% 1RM
EMOM Deadlift at 70-80% 1RM and dead hang pull up
Increase by 1 each minute
(1 DL/1 Pull up, at minute 1:00 do 2 DL/2 Pull ups...etc to failure)
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22378 Three Notch Road, Unit B
Lexington Park, Maryland 20653
We are at 22378 Three Notch Rd, Lexington Park, MD. You will see a Smokey Joe's BBQ, Quality Moving Company, and AireCo businesses. Turn in between the BBQ and Quality Moving Co. and go down the hill to the left of the AireCo building, past the gate (it will look like you are driving in to the moving company warehouses!). At the bottom of our "hill", turn right into our parking lot and you will see the CrossFit PAX sign and entrance.
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