A. 4 sets of:
4 x Strict Press
Rest
10 -15 T2B
Rest
B. 3 sets for max reps:
1 min Pull-ups
Rest 30 sec
1 min Thruster (30/42.5)
Rest 30 sec
1 min DU’s
Rest 30 sec
Train for change
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Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
5.45am
Reggie; 50, 50, 60, 60, 60 / 85, 60, 55 rx
Paul; 45kg / 32, 35, 35
Callumm; 60 / 43, 33, 30 rx
John; 40×3, 45×1 / 41, 36, 28 (40kg, O)
Bryony; 18×4 / 42, 42, 35 (18kg, R)
Adrian;60×4/ 41, 30, 36 (40kg)
Rach B; 25×2, 27×2 / 98, 107, 103 (22.5kg)
Nikki; 25×5, 27×1 / 50, 52, 54 (20kg, B)
Saskia; 35, 30 / 93, 93, 86 (35kg, pu)
Vanessa; 20kg / 49, 45, 48 (15kg)
Ash; 25, 22.5, 20 / 55, 50, 57 (20kg)
Liv; 27.5×4 / 92, 85, 91 (25kg)
Jeremy; 50, 60, 60, 65 / 51, 37, 36
5pm
Lloyd; 50×4 / 52, 43, 117 (35kg)
Bec J; 25×2, 27×2 / 90, 112, 113 (RR, 25kg)
Jess; 20 / 38, 45, 3x150m row (20kg)
Chris; 40, 45
Lauren; 20×4/ 29, 39, 52 (20kg, YO)
Kay; 25, 28, 28, 29 / 113, 139, 120 (OR, 20kg)
Jez;
Sarah; 27.5 , 28 , 29 / 110, 94, 70 (DU, 25kg)
Tyrone; 45×4 / 113 (30kg, R)
Naiara; 20 / 79, 80, 70 (singles, R, 20kg)
5.30pm
Trav C; 55×4 / 111, 99, 96 (30kg)
Marshy; 47.5 / 97, 96, 89 (pc 50kg)
Nina; 20, 23, 25 (vsit)/ 72, 67, 59 (20kg, O)
6pm
Candice; 32.5/ 56, 59, 55 (25kg)
Lucy; 25kg / 127, 110, 106 (25kg)
Susanna; 35kg / 87, 93, 89 rx
Matt M; 50kg / 74, 49, 61 (35kg)
Luke; 52, 27, 4 (30kg)
JB; 70 / 77, 75, 75 rx
Leigh; 50kg / 110, 80, 77 (40kg)
6.30pm
Caitlin; 27.5 / 38, 35, 50 (rring row, 20kg)
Josie; 17.5kg / 78, 66, 74 (RR, 15 singles)
Neil; 25kg / 72, 84, 80 / yellow, single)
Ella;
Bec; 32.5 / 94, 82, 64 rx