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:
PM Ammo
5 pull-ups
20 Squats
Samson

WOD:
"Helen"
3 rounds for time:

400m run
21 x KB Swings
12 x Pull-ups

-ran 2 heats w/ a 15:00 timelimit. Intensity was high, and good push from everyone.
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