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

"Ryan"

1130
Five rounds for time of:
7 Muscle-ups (or 21 Pull-ups and 21 Dips)
21 Burpees

1215
Five rounds for time of:
5 Muscle-ups (or 10 Pull-ups and 10 Dips)
10 Burpees

Good job today by all. I think the hardest part of the muscle-up is the transition from pull-up to dip. A lot of people were able to work on that aspect of the move today by subbing in jumping muscle-ups.
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