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: Diane
Warm-up: PM Ammo run Deadlift progressions
WOD: 21-15-19 reps of the following couplet: Deadlift at 225# Handstand push-ups
5 comments:
M/6 ft/165
11:02 as Rx
M/33/6'2"/215
6:44
Scaled to 185 deadlift and band-assisted HSPUs.
Linda
F/135/43/5'8
7:55
Scaled 1st set w/ decline pu
Completed last 2sets w/ bands
Thanks rich!
Wes
M/25/5'10/183
7:37
18 HSPUs as Rx'd, then had to move to the dip bars
M/5'8/178/46
8:18
Scaled to 185lb DL.
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