CrossFit Quantico: CFQ on behalf of Coach Chris

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 on behalf of Coach Chris

Warm up:

PM Ammo Run
20 Squats
10 Pull ups
15 Sit ups

WOD:

AMRAP in 20 minutes:
400m Run or Row
5 Pull ups
15 Abmat Sit ups
5 Kettle Bell Swings

OR:

400m Run
15 KB Swings (or Good Mornings)
15 L-Pull ups