A. 3 attempts
max set pull-ups & max set ring dips
(Record best set)
B. EMOM for 12 mins
- 5 x KBS (24/32)
- Max Shuttle Runs (10m)
Train for change
Would you like to try a free class?
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Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
FRIDAY
Pull-ups / dips / shuttles (KB weight)
Sal; 10 / 5 / 124 (24kg)
Nikki; 10 (B) / 13 (R+Y) / 110 (16kg)
Callum; 7 (R) / 8 (Y) / 112 rx
Paul; 15 / 5 / 102 (24kg)
Eddie; 10 (R+Y) / 13 (R) / 118 (20kg)
Marie; 5 (O+Y) / 7 (O+Y) 121 (16kg)
Cindy; 9 (O+Y) / 10 (R) / 123 (16kg)
Kate S; 10 / 5 (Y) / 112 (20kg)
Pete; 9 (R) / 10 (O) / 128 (18kg)
Liv; 10 / 4 / 114 (20kg)
5pm
Jono; 12 / 18 / 141 (32kg Russian swing)
Jess P; 10 (R+Y) / 7 (O) / 105 (12kg)
Lauren; 10 (Y) / 15 (O) / 117 (14kg)
Rachel; 10 / 12 (O) / 126 (18kg)
Rach; 10 / 4 (Y) / 116 (18kg)
Smithy; 4 / 11 (Y) / 157 (24kg)
Susanna; 11 / 10 / 125 (16kg)