3 sets of:
20 steps DB Walking Lunge
Rest 30-60 sec
5 Weighted strict pull-up
Rest 30-60 sec
10min AMRAP
10 Pull-ups
20 Push Press (20/30)
30 KBS (16/24)
Optional finisher: 500m Row TT
Train for change
3 sets of:
20 steps DB Walking Lunge
Rest 30-60 sec
5 Weighted strict pull-up
Rest 30-60 sec
10min AMRAP
10 Pull-ups
20 Push Press (20/30)
30 KBS (16/24)
Optional finisher: 500m Row TT
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
5.45
Callum; 2+6 kbs rx
Nikki; 2+17 pp
Trudi; 2+8pu
Vanessa; 2+25db (rypu, b,, 10kg)
Amy; 3((15kg, pp)
Kate S; 3 (15kg, rr, kpu) / 1.47 row
Bec; 3+20 PP rx
Rach B; 3+7 pu rx
Em; 2+10 pu (15kg, blue, 12kg)
Karis; 3+9 rr (rr, 10kg walking lunge)
Cindy;2+1 kbs (YO, 15kg, 16kg)
Candice; 3+5 renegade row, 16kg, rs)
Knoxy; 2+10 kbs (25kg, 18kg kb)
Jon; 3+15 press / 1.41 row
Tony; 2+12 pp (20kg, kb)
5pm
Jono; 3+5 pu (20kg)
Chels; 2+20 pp rx
Jen; 2+20 pp rx / 1.52
Caitlin; 2+12 kbs (ring rows, kbs) 1.49
Ella; 3_10 (ring rows)
Mark; 2+6 kbs (25kg, 18kg)
6pm
Susanna; 3+20 kbs rx
Leigh; 2+22 kbs (RR)
Lucy; 2+16 kbs (R, 12kg)
Court C; 2+8 pu
JB; 3