12 Nov 13

12 Nov 13


Warm Up:

Row 500m

20 alternating lunges

20 push press with pvc/bar

20 sit ups

20 back extensions

Samson Stretch


Strength:

4 x 10 ring dips

5 x 3 power snatch at 50% 1RM


WOD:

Toes to Bar L1: 35   L2:  55   L3: 75

Every odd minute stop and do 5 burpees

Every even minute stop and do 5 power snatch   L1:  55/35   L2:  95/75   L3: 135/95


Cool Down/Mobility:

Stretch with Coach

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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