2 rounds of
10 goblet squats (KB 16-53 lbs)
10 KB Swings
10 Knees to elbows
WOD: L1- 5K row in teams of 3
L2/3-5K row in teams of 2
(40 min cutoff- choose a level you can COMPLETE in that time
*get on them about form! Bad form warning 3x means a ten second penalty (stop rowing for ten seconds) This is a great opportunity to really drill in good rowing mechanics!)
Coaches Choice: upper back and shoulders
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22378 Three Notch Road, Unit B
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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