-make up max effort lifts if missed last week
-make up 2-4 sets of max dead hang pull ups with 90 sec rest
-Banded box squats 2 sets of 12 or banded deadlift 2 sets of 12 (weights should be approx. 50% 1RM)
-sled pulls 2-4 rounds with 1 min rest
-make up Olympic lifting strength wod from F or do a max effort clean (8-10 sets of 1)
-gymnastics skills: handstands/walks, muscle ups, ring dips
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22378 Three Notch Rd., Unit B (behind Aireco)
Lexington Park, Maryland 20653
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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