29 Oct 2013

29 Oct 2013

Warm Up

Run to Smokey Joes

5 min amrap of 3 pull ups, 4 push ups, 5 air squats, 10 sit ups 

Run to Smokey Joes

Samson stretch


Strength

Push Jerk 

3 sets of 10 at heaviest weight possible


WOD

"Phone a Friend" Partner WOD

Rules will be explained by coach!

180 DU’s
45 burpees
15 ball slams
30 burpees
90 Ground to OH (95/65)
45 burpees
15 muscle ups (or 3 chest to bar pull ups and 3 ring dips = 1 MU)
60 burpees




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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