A. 5 sets of
5 DB/KS Shoulder Press
Rest 30-60 sec
100m Farmers Carry
Rest 60 sec
B. 4min AMRAP
- 10 Push Press (30/42.5)
- 10 Pull-ups
Rest 4mins then
4min AMRAP
- 10 KBS (24/32)
- 10 x HR Push-ups
Train for change
A. 5 sets of
5 DB/KS Shoulder Press
Rest 30-60 sec
100m Farmers Carry
Rest 60 sec
B. 4min AMRAP
Rest 4mins then
4min AMRAP
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
6am
Callum; 3+4 rx / 3+5 rx
Jez; 2+8 pp rx / 2+4
Paul; 2+2 ring dip / 4
Kate S; 3+5 pp (25kg, rr) / 4+1 kbs (20kg, kpu)
Adrian; 2+3 pu rx
Knoxy; 2+10 pp (30kg, R)/ 3+10 K2e (18kg)
Tony; 2+3 rx / 3+5 pu (24kg)
Liv; 2+10 pp (25kg) / 2+5 pu (20kg, 1ab)
Eddie; 3+5 pp (30kg) / 3 (18kg)
5pm
Tyler; 4+3 pp (25kg, strict) / 4rounds (Russians) rx
Bec J; 2+ ?? (30kg, ring rows ) / 5+ 1 kbs (16kg, 5pops)
Kay; 2(25kg) / 4
Hope; 3 rounds / 3+10 pp rx
Claudia; 2+2 pull ups (27.5kg) / 4(14kg)
Lucy; 2+4 pu (25kg) / 3+5 pu (16kg)
5.30pm
Kate Spence; 6kg , 16kg / 2+6pp (25kg, OR) / 3+6 kbs (18kg, kpu)
Nina; 10kg , 18kg / 2+9 pp (25kg, R)/ 3+1 kbs (16kg)
Sarah; 10kg , 16kg / 3+2 pp (27kg, rr) / 3+1 pu (18kg)
Trav C; 20kg / 32kg / 2+5 pp (40kg, rr) / 4 (20kg)
6pm
Susanna; 12.5, 24kg / 4 (30kg rx / 4(18kg)
Pete T; 2+10 pp (40kg) / 4 kbs +1 pu (24kg)
Chrissy; 12kg, 8kg / 4+10 kbs (12kg /, 3+3 pp (20kg)
Gemma M; 20kg pp / 2+8 pp, 3+4 kbs (10kg)
Matt M; 2+8pp rx, 4+5 kbs (24kg)
Grace; 10kg, 18kg / 2+4 pull ups (30kg), 3+10 ring rows)
Mark; 15kg, 24kg / 4(20kg), 2+4 (40kg)
Ella; 30kg / 2+1 p , 4+6 pu (16kg)
JB; 24, 32 / 4 rx , 3 rx (50gk)
6.30pm
Smithy; 15, 24 / 3+10 (40kg) / 4+10 (24 kg)
Brett m; 15kg db, 24kg / 3+6 pp rx, 4(24kg)
Jono;20, 32 / 3+18 rx / 5+4 (24 russian)