A. 3 sets for quality
30-60 sec handstand hold
30 – 60 second static ring hold
10 Hollow Rocks
B. “Fran”
21-15-9
Thrusters (30/42.5)
Pull-ups
Train for change
A. 3 sets for quality
30-60 sec handstand hold
30 – 60 second static ring hold
10 Hollow Rocks
B. “Fran”
21-15-9
Thrusters (30/42.5)
Pull-ups
[…] Compare to Fran from 16th December here […]
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
Bec mobility was so good I felt like a new person afterwards
Tony; 6.17 (25kg, O)
Evie; 6.49 (20, RO)
Cindy; 7.07 (20kg, RO)
Vanessa G; 5.47 (15kg, RR)
Kate S; 6.53 (25kg, RingRow)
Alicia; 8.14 (30kg, RR)
Vanessa A; 5.47 (15kg, RR)
Stu S; 7.54 (30kg, R)
Jez; 7.13 (35kg, O/B)
Ali;4.37 (19kg FS, RR)
Candice; 10.00 RX
Rach B;7.31 (25kg, RR)
Sarah; 10.00 (22.5kg, R)
Helen; 6.39 RX
Acacia; 6.12 (20kg, O+Y)
Kim;9.80 (27kg)
David; 6,48 rx
JT; 4.51 RX
Bec J; 6.47
Nick P;7.56 (25kg, RR)
Blake; 7.09 (25kg, RR)
Lauren; 6.04 (18kg, R+Y)
Brad; 6.48 RX
Tyler; 8.55 (35kg)
Karis;9.45 (25kg, r)
Ash; 8.40 (15kg, R)
Lachie; 10.00 (42.5, Y)
Dawie; 7.37 (35kg, R)
Matt; 10.00 (O, 27kg)
Chrissy; 9.14 (OR, 22.5kg)
Kate; 8.50 (Y)
Mac; 8.13 (40kg FS,RingRow)
Mitch; 10.00(R, 35kg)
Nick;7.53 (KB C+J 18kg)
Chels; 7.25 (15kg 1 arm DB PP, 30kg FS)
Rach; 9.56 (27.5kg)
Ivey; 3.32 RX
JB; 4.28 RX
Caitlin; 6.45 (20kg, R)
Mel; 5.05 (30kg)
Brig; 6.45 (20kg)
Tassie; 5.52 (30kg)
Sean; 5.52 RX
8.47 rx