CrossFit Quarter Melville
Train for change
12-15mins to find 3RM Deadlift
12min AMRAP
30 DU’s
20 KBS (16/24)
10 Thrusters (30/42.5)
6am Callum; 190/ 3+5 DU Rhys; 160kg / 4+3 thr rx Adrian; 120kg / 2+27 DU Nina; 70 / 3+20 kbs (20kg) Goon; 150 / 2+15 KBS (15kg DB Thru) Trudi; 92.5kg / 3 (25kg) Em; 55kg / 3+1 thru (20kg) Rach B; 4+7 kb Candice; 75kg (10) / 3+10 rs (FS) Eddie; 85kg / 2+ kb (40kg) Keri; 68kg / 3+2kb (1DU, 555) Knoxy; alt workout Bec; 102 / 4+9 kbs rx 9.30am Jono; 6+23 DU Suze; 65 / 3+58 ss (ss, 12, 20kg) Glen; 100 / 3+5 kbs (20kg, 2x10kg, DBT Jen; 70kg / 3+20 kb (14kb rx) Hol; 65kg / 3+18du (20kg, 16kg) Steve; 130kg SDL / 4+30 rx Gess; 68kg / 3+60 ss (20kg, 14kg) 5pm Luke; 132.5kg / 2+8 thru (40kg) Anna K; 67kg / 3+16kb (35kg) Mel; 155kg / 5 rx Tommy; 112.5kg / 3rds Abbey; 5+20 kbs rx 5.30pm Chrissy; 70kg / 3+12 kbs (14kg, 20kg, SS) Deb; 50kg / 4+6 thri (8kg, 12 thru) Bridget; 100kg / 3+12 kbs Liz; 40kg / 4+9 kb (12kg, 15kg, 100m row) Ella; 85kg / 4+100m row Mark; 95kg / 3+2 kb (40kg, 20kg) 6pm Rach; 100kg / 4+12kbs (20kg, 25kg thru) Courtney; 45kg / 2+28 DU Court C; 43kg/ 2+6 kbs Mike; 100kg / 3+30 (16kg) Smithy; 120kg / 4+3 du (24kg, 35kg ) Laila; 60kg / 4+25 Zoe; 35kg / 3+2 thru JB; 200 / 4+25 DU rx Leigh; 160 / 4+50m rx 6.30pm Brett M; 120 / 3+30 skip (40kg)
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6am
Callum; 190/ 3+5 DU
Rhys; 160kg / 4+3 thr rx
Adrian; 120kg / 2+27 DU
Nina; 70 / 3+20 kbs (20kg)
Goon; 150 / 2+15 KBS (15kg DB Thru)
Trudi; 92.5kg / 3 (25kg)
Em; 55kg / 3+1 thru (20kg)
Rach B; 4+7 kb
Candice; 75kg (10) / 3+10 rs (FS)
Eddie; 85kg / 2+ kb (40kg)
Keri; 68kg / 3+2kb (1DU, 555)
Knoxy; alt workout
Bec; 102 / 4+9 kbs rx
9.30am
Jono; 6+23 DU
Suze; 65 / 3+58 ss (ss, 12, 20kg)
Glen; 100 / 3+5 kbs (20kg, 2x10kg, DBT
Jen; 70kg / 3+20 kb (14kb rx)
Hol; 65kg / 3+18du (20kg, 16kg)
Steve; 130kg SDL / 4+30 rx
Gess; 68kg / 3+60 ss (20kg, 14kg)
5pm
Luke; 132.5kg / 2+8 thru (40kg)
Anna K; 67kg / 3+16kb (35kg)
Mel; 155kg / 5 rx
Tommy; 112.5kg / 3rds
Abbey; 5+20 kbs rx
5.30pm
Chrissy; 70kg / 3+12 kbs (14kg, 20kg, SS)
Deb; 50kg / 4+6 thri (8kg, 12 thru)
Bridget; 100kg / 3+12 kbs
Liz; 40kg / 4+9 kb (12kg, 15kg, 100m row)
Ella; 85kg / 4+100m row
Mark; 95kg / 3+2 kb (40kg, 20kg)
6pm
Rach; 100kg / 4+12kbs (20kg, 25kg thru)
Courtney; 45kg / 2+28 DU
Court C; 43kg/ 2+6 kbs
Mike; 100kg / 3+30 (16kg)
Smithy; 120kg / 4+3 du (24kg, 35kg )
Laila; 60kg / 4+25
Zoe; 35kg / 3+2 thru
JB; 200 / 4+25 DU rx
Leigh; 160 / 4+50m rx
6.30pm
Brett M; 120 / 3+30 skip (40kg)