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 28 Oct 2009

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups - sub 4 pullups + 4 dips for each muscle-up
4 Handstand Push-ups
8 2-Pood Kettlebell swings - scale as needed

Post rounds completed to comments.
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1 comment:

Vince Kucala said...

M/178/46/5'8

Did this at my gym - no rings so scaled to Pullups/dips

11 full rds plus pullups and hspu before time ran out. This was tougher than I thought it would be.

October 30, 2009 at 10:51 AM

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