18 Sept 2013

18 Sept 2013

Warm Up

parking lot drills- karaoke out and back, horizontal jump out and skip back, sprint out backward run back, burpee to sprint out and back.

20 front squats (PVC/bar), 20 ring dips and 20 sit ups,

samson stretch

 

Skill/Strength

4 x 30 second ring support (30 second rest)

squat clean review/drills

 

WOD

"Nemesis"

2 rounds of:

5x squat cleans (Rx225/165)

10 muscle ups

18 pistols (9 per leg)

rest 2 mins

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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