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 up: PM ammo run, 15 squats, 20 lunges, 10 pull ups & 10 push ups.

WOD:
10 Thrusters (45lb)
10 Pull ups
200m Run w/ 45lb plate

Moving large loads --- long distances ---quickly!
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