6 Jan 2014

6 Jan 2014

Warm Up:

Junkyard Dog
Burgener Warm Up- Clean
Samson Stretch

Strength
10 min EMOM (use same weight, 85% power clean 1RM)
Even Minutes: 3 Power Clean
Odd Minutes: 7 Banded Deadlift

WOD
5 RFT, starting rounds every 2 mins
5 Power Clean
20 Wall Ball
Score= slowest interval time

L1: Power Clean 65% 1RM choose WB weight, 15 wall ball
L2: 135/85#, 20/14#
L3: 175/115#, 20/14#

Mobility
Forearm and Shoulder

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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