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
Bear Crawl
Crab walk (fwd and bkwd)
Broad Jump

10 ea of Squat, Front Squat, Overhead Squat

WOD:
"Karen"
For time:150 Wallball shots, 20 pound ball

Scaling was accomplished by varying the reps, load and height. Post time and scaling options to comments.
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