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

Coffee Please...

Good showing for the first installment of our new 0700 program... 14 athletes present.

Warm up:
Samson Stretch
2x 200m run, 5 dips, 10 Squats

WOD:
Nicole
AMRAP in 20 Min of:
400m run
Max effort Pullups

Post sets and number of pullups and scaling options to comments.

It was interesting to observe this one. Everyone seemed to have pullup strength left after each set. Chin was well over the bar on the last rep but the grip seemed to be the limiting factor... See you tomorrow bright and early!!
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