3 sets (not for time)
3-5 Bar Muscle-ups (Scale to strict pull-ups)
5-7 KB/DB Snatch each arm
30-40 DU’s
3RFT
20 KBS (16/24)
15 Pull-ups
400m Run
Train for change
3 sets (not for time)
3-5 Bar Muscle-ups (Scale to strict pull-ups)
5-7 KB/DB Snatch each arm
30-40 DU’s
3RFT
20 KBS (16/24)
15 Pull-ups
400m Run
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
5.45am
Paul; 13.28 (20kg)
Emilia; 14.40 (Y band)
Rach B; 11.36 (10kg db, RR, row)
Adrian; 14.45 rx
Cindy; OY strict, 14kg, 30 DU / 13.26 (16kg, OY)
Liv; 15.01 rx
Kate S; 14.12 (OY)
Knoxy; 13.15 (16kg)
Jon; 10.45
5pm
Jono; 13.09 (20kg Russian, struct PU)
Naiara; 12.24 (12kg, OY)
Luke; 13.06 (24kg) ring row
Chels; 12.54 (rd, O, RR, Du’s)
Tyler; 13.53 (Russians, strict)
Lagi; 13.15 (RY, 14kg)
Lauren; 12.23 (12kg, OY)
Trav C; 14.11 rx
Sean; 11.15 rx
5.30pm
Callum; 13.28 rx
Megan; 16.05 (14kg RY band)
Trudi; 16.00 (BY, 16kg)
Gemma M; 14.40 (14kg, RY)
Mel F;15.32 rx
Bec; 10.33 rx
6pm
Dave; 10.32 (strict)
Rach; 11.56 (RR)
Kato; 9.43
Chrissy; 16.24 (PY, 12kg)
Court C; 14.30
JB; 11.35 rx
6.30pm
Susanna;
Krass; 11.10