A. 10mins to find 3RM Front Squat
B. 3RFT:
250m Row
5 x KB/DB Push Press each arm
10 x Goblet Squats
Run 400 Meters
1min Rest
Train for change
A. 10mins to find 3RM Front Squat
B. 3RFT:
250m Row
5 x KB/DB Push Press each arm
10 x Goblet Squats
Run 400 Meters
1min Rest
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
5.45am
Callum; 90kg / 14.01
Nikki; 45kg / 16.55 (12kg)
Paul; 65kg / 14.15
Lloyd; 100kg / 15.00 (18kg)
Jen B; 57.5 / 13.33
Adrian; 90kg / 14.46
Vanessa; 30kg / 16.10
Liv; 65kg / 14.26 (10kg, kB)
Eddie; 64kg / 15.32 (20kg)
5pm
Sarah; 48kg / 15.41 (10kg, kb)
Chris G; 70kg / 13.30 (14kg)
Suze; 40kg / 16.51 (6kg)
Nina; 40kg / 13.56
Tyrone; 95kg / 12.55 (10kg)
Chels; 60kg / 15.17 (10kgx2, 2xrow, 1xrun)
Hope; 62.5kg / 13mins
Emilia; 45kg / 15.15 (8kg)
6pm
Smithy; 75 / 12.29 (dbx15kg)
JB; 120 / 144.29 (24kg)
Mike; 55kg / 12.27 (dbx10kg)
Caitlin; 70kg / 14.52 (dbx8kg)