7 October 2013

7 October 2013

Warm Up

3 rounds of 20 parallete lateral jumps 

10 pull ups 

10 ring dips 

10 press (bar)

10 push press (bar) 

10 GHD sit ups

samson stretch


Skill

Muscle Up Progressions


WOD

3 rounds for max reps/rounds: 

1 min max effort muscle ups 

3 min amrap of 9 shoulder to overhead (115/75), 12 toes to bar

2 min rest



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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