A. EMOM for 10mins
Even – 10 x KB/DB Push Press
Odd – 10 Ring Rows
B. 21-15-9
- Squat Clean (42.5/60)
- Ring Dips
Olympic Lifting: Snatch
Train for change
A. EMOM for 10mins
Even – 10 x KB/DB Push Press
Odd – 10 Ring Rows
B. 21-15-9
Olympic Lifting: Snatch
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
Foundations 5 – 7mins AMRAP (7 C2O / 7 Bar Jumps)
Kara – 7 (13)
Pierette – 14 (13)
Aldo – 10 (25)
Jess – 8 + 5 (13)
Teish – 10 (13)
Sean – 11 (40)
Lachie – 10 + 2 (40)
6am
Cass; 10. 50 (25kg, box dips)
Nick; 6.31 (KBS, Yellow)
Alicia; 11.11 (35kg, O)
Brig; 8.49 (20kg, Red)
Liz; 7.56 (20kg, Red)
K.S; 10.25 (25kg)
Michaela; 12.01 (20kg, R&O)
Cindy; 9.22 (24kg, box Dips)
Kate . s; 9.33 (30kg, O)
Tony; 9.08 (40kg, O)
Hope; 9.04 (25kg, R&O)
Ali; 8.48 (18kg, push up)
Stu . S; 10.11 (25kg, Yellow)
Paul G; 8.07 (40kg, O)
Paul M; 10.06 (40gk, Pink)
7am
Candice; 12.00 (40kg, O)
Sarah; 11.21 (13kg??, O)
Mel W; 11 (22kg, Red)
Jez; 11.22 (45kg, ?)
David; DNF
Lewy; 11.11
Bec; 10.36 (yellow)
5pm
Helen; 7.32 (30kg, Push ups)
Char; 8.18 (25kg, Red)
Chels; ??
Nico; 10.38 (50kg, O)
Dawie; 11.05 (20kg?? , O?)
5.30pm
Bec J; 9.10 (20kg, Yellow)
Tyler; 12.25 (40kg, R)
Mac;13.00 (30kg, O)
Graeme;11.03 (34kg)
Chrissy; 8.42 (20kg, Box Dips)
Ash; 9.55 (20kg, R)
Stewy; ??
Glen; 10.33 (40kg, R)
6pm
Mel; 11.40 (50kg, O)
Matt T; 10.35 (25kg)
Hol; 9.42 (20kg, R)
Lee; 8.55 (50kg)
JB; 7.57 RX
Leigh; 10.50 (50kg, O)
Megs; 11.02 (25kg, Y)
6.30pm
Liv; DNF 5/9 (30kg, O)
Tassie; DNF 5/9 (40kg, Y)
Craig; 12.00 (40kg)
Peet; ???