A. Pause Front Squat
5-5-5-5
B. Three sets of:
Against a 3-minute running clock, complete:
400m Run
Dumbbell Ground to Overhead max reps
Rest 3 minutes between sets
Train for change
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Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
5.45am
Adrian; 70kg / 13, 215, 17 (20kg)
Rod; 40kg / 24, 25, 25 (12.5kg)
Luke; 50kg / 24, 27, 30 (15kg)
Callum; 70kg / 22, 26, 27 (20kg)
Emilia; 32.5, 34.2 / 18, 18, 22 (18kg)
Trudi; 40kg x4 / 18, 22, 25 (10kg)
Eddie; 50kg / 32, 26, 24 (15kg)
Cindy; 40kg / 10kg 14, 25, 23 (step ups)
Vanessa; 34.5kg / 24, 25, 21 (6kg)
Knoxy; 50/ 25, 30, 32 (12.5kg)
Trav L; 50×4 / 17, 26, 22 (15kg)
5pm
Rach B; 32.5, 35, 37, 40 / 30, 32, 30 (12.5kg)
Sean; 90, 100, 110 / 31, 31, 31, (24kg)
Marshy; open gym