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 23 Oct 2009

Coaches Choice!

Warm Up:
Jog Bldg 2000
2xcindy
PM Ammo

Grass Drill
Butt kickers, high knees, crossovers

WOD
3 rds each for time:
50 m Sprint followed by 8 KB Swings, 100 M sprint 8 KB swings, 50 M Sprint
The above combo = 1 Round
RX'd KB weight 70lb/35lb - scale as needed
Total for the round is 200m sprint and 16 KB swings per round

Record times for each round in comments:
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