9 Nov 2013

9 Nov 2013


Warm Up:

200m run

2 rounds of

20 overhead squat with PVC

10 pull ups

10 burpees

20 sit ups

Samson Stretch


Skill:

L Holds

EMOM 5 mins

max L-hold up to 40 seconds


WOD:

5 RFT- 18 min cutoff

1 Snatch (same as squat weight)

10 overhead squats (L1: 40% 1RM  L2: 95/65#   L3: 135/95#)

400m run


Cool Down/Mobility:

10 min squat test

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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