12 Dec 2013

12 Dec 2013


Warm Up 
400m run
2 mins of air squats (3 sec down: 1 sec up: 1 sec rest)
30 sec shoot throughs
30 sec push ups
30 sec beat swings
30 sec pull ups

Skill
Muscle Ups
L1: 2 sets of 10 transitions to ring support
L2: 7 min EMOM – (3/2) MU’s
L3: death by MU’s

WOD
3RFT
Sled Push 100 yds
20 pullups
500m row

L1: 45-90lbs
L2: 135 lbs
L3: 180 lbs/chest to bar pull ups

Cool Down/Mobility(20 mins)
Shoulder MWOD

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CrossFit PAX

22378 Three Notch Road, Unit B

 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 Road, Unit B

 Lexington Park, Maryland 20653

(240)317-5303