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

1130

Warm Up:

Stick work
2 X Cindy sets

WOD:

1 Km Run
45lb Shoulder/Push-Presses, 50 reps

Complete 3 rounds for time.

1215

Warm Up:

Stick work
10 push ups, 10 squats X 2

WOD:

~600m run
45lb shoulder/push-presses, 30 reps

Complete 3 rounds for time.

Do the movements right or they will not count!
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