A. EMOM 10
Even – 5-strict pull-ups
Odd – 5 strict dips
B. 4 x 800m efforts
2 min recovery
Train for change
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Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
Train for change
A. EMOM 10
Even – 5-strict pull-ups
Odd – 5 strict dips
B. 4 x 800m efforts
2 min recovery
5:45am
Teisha; OY, Y / 4:11, 4:00, 3:58, 3:48
Tyrone; 5, 5, 5, 5, 5(red pu, O dips) / 3:27, 3:19, 3:21, 3:18
Adrian; Or, R/O pu / 3:44, 3:45, 3:45, 3:47
Rod; Red rings / 3:43, 4:42, 3:41, 3:40
Nikki; RO – R/Y pu-p / 5:00, 4:53, 5:05, 4:29
Sal; 5, 5, 5, 5, 4 rx / 3:39, 3:31, 3:31, 3:41
Kendell; O, Y, RY, RO x 3 / 3:40, 3:37, 4:12, 4:27
Pete T; R, O/ R/O, O, 0, 0 / 3:45, 3:45 3:37, 3:42
Cindy; RY, YO / 3:58, 4:06, 3:56, 4
Rob; rx / 3:38, 3:42, 3:37, 3:35
Sophie; O / Y / 3:34, 9:02, 14:33, 20:03
5pm
Lloyd; 4:12, 4:30. 4:30. 3:56
Simon; 3:13, 3:12, 3:18, 3:16
Marie; 3:34, 3:39, 3:34, 3:39
Mac; 3:30, 3:33, 3:33, 3:27