11 Sept 2013

11 Sept 2013

Warm Up

500m row

15 ring pull ups

15 ring dips

15 handstand push ups

15 mountain climbers

15 burpees

15 chest to bar pull ups

samson stretch

 

Skill/Strength

3 rounds of 30 second flexed arm hang, 30 sec L hold, 30 sec plank, 30 sec rest

 

WOD

9 Rounds of:

11 Deadlift at 60% 1RM

60 Double Unders

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CrossFit PAX

22378 Three Notch Rd., Unit B (behind Aireco)
Lexington Park, Maryland 20653
(240)317-5303

 

Map - Location

 

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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ADDRESS


CrossFit PAX

22378 Three Notch Rd., Unit B (behind Aireco)
Lexington Park, Maryland 20653
(240)317-5303