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
10 x Lunges

WOD:
-Could not do the CFHQ WOD due to equipment constraints (no rope)
-Stayed with the Gymnastics protocol

Tabata (8 rds; 20s work, 10s rest)
Pull-ups
Push-ups
Squats

-no rest between exercises beyond the 10s. Total workout time is 11:50.
-5 athletes today. Pull-ups into Push-ups was a difficult push.
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