2 Dec 2013

2 Dec 2013


Warm Up
200m run
15 front squat (pvc or bar)
15 good mornings (pvc or bar)
15 push press (pvc or bar)
1-3 max set of pull ups

As a group
Deadlift 1 set of 12 (every 10 seconds)
Approx 30% 1RM

Strength
Deadlift 10 sets of 1

Accessory Work (not for time)
2-4 rounds of
10 glute ham raise
10 ring dips (L3: muscle ups)

Cool Down
Hamstring MWOD

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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