A. Back Squat
5-5-5
B. 3RFT
250m Row
10 Deadlifts (70/100)
15 Hand Release Push-ups
Train for change
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Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
Train for change
A. Back Squat
5-5-5
B. 3RFT
250m Row
10 Deadlifts (70/100)
15 Hand Release Push-ups
Back squat before work 110, 120, 130. Felt good then.
Felt destroyed when I had to climb the stairs to the office. It’s going to be a long day.
Will do part B when I get home.
Good work Mark, solid squats. Beware of the deadlifts off the rower this afternoon, they are tough. Enjoy work!
6am Class –
Tony – 70, 70, 70 / 9.11 (70kg)
Jodie – 50, 52.5, 52.5 / 7.18 (200m run for row, 60kg)
Bec – 50, 52.5, 55 / 8.59 Rx
Char – 47.5, 50, 52.5 / 10.55 Rx
Kat – Press (5) 20, 22.5, 25 (2) / 6.15 (200m run for row)
Candice – 30, 35, 40 / 10.03 (20kg, KPU)
Jack – 92.5, 92.5, 92.5 / 9.26 Rx
Sue – 40, 40, 40 / 13.09 (60kg)
8.10rx not happy lol.
Legs became very sore very quickly, lost a bit of form with the dead lifts so slowed down to concentrate in form. I look forward to doing this again. Thanks for the mobility Bec.