Schedule

Although workouts are not being posted on this blog and it is not being kept current, CrossFit Quantico is still conducting regularly scheduled classes at 0700 and 1130.

As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.

CFQ

Warm:
2 sets
10 pull-up
10 Push-ups
10 squats

WOD:
1130
Nasty Girls (rain modified)
50 Squats
28 Pull-ups,21 dips
10 Hang Power Cleans (135)

1215
25 Squats
10 Pull-ups, 10 dips
5 Hang Power cleans

-scaled weight and scaled dips to bar, jumping as required.
-Rain was a limiting factor for all with the bars. Good work on the grip strength.
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