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

Thursday 9 Oct.

I apologize for not posting this earlier,

Warm up: 10 squats and 10 puch ups

WOD: "Erin"

1130:

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
Pull-ups, 21 reps


1230:
Five rounds for time of:
Dumbbells split clean, 10 reps
Pull-ups, 10 reps
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