CrossFit Quarter Melville
Train for change
4 sets of:
500m Row
15 Deadlifts (70/100)
15 HSPU
Rest approx.. 4 mins between each
6am Callum; 3.23, 4.27, 4.57, 4.28 Brett; 29.15 (KPU) Goon; 29.50 (20kg, 10hspu) Nina; Em; 29.46 (40kg,box+1 ab) Trudi; 29.32 (60kg, box+1ab) Cindy; 29.18 (60kg, box+1ab) Nikki; 29.27 (60kg, box+1ab) Rach B; 28.20 (bj+1ab) Karis; 29.05 (pull ups, 2ab) Kate S; 29.00 (box jumps, box) Tony; 26.23 (80kg, box) Knoxy; 28.40 (70kg, 50gk, box) Eddie; 28.50 (80kg, box) 9am Candice; 31.47 (45kg, HH) Jono; John; 28.14 (60kg, box) Bryony; 28.24 (35kg, box) Bec J; 41.26 (55kg) Hol; 35.13 (40kg, 2ab) Court C; 31.35 (35kg) 5.30pm Mel F; 35 (2ab, 45kg, reduced break ) Grace; 33.26 (50kg/ 1ab) Mark; 34.07 (80kg, 10’s) Ella; 29.53 (50kg) Bec; 4.59, 5.11, 5.43, 5.15 rx 6pm Susanna; 35.04 rx JB; 29.51 rx Hope; 30.55 (55kg, push ups) 6.30pm Brett M; 27.05 (80kg, 10hspu) Megan; 32.38 (50kg, 5hs lowers) Liv; 5.30, 5.57, 7.48, 7.50 (60kg, 10x1ab, green plates)
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6am
Callum; 3.23, 4.27, 4.57, 4.28
Brett; 29.15 (KPU)
Goon; 29.50 (20kg, 10hspu)
Nina;
Em; 29.46 (40kg,box+1 ab)
Trudi; 29.32 (60kg, box+1ab)
Cindy; 29.18 (60kg, box+1ab)
Nikki; 29.27 (60kg, box+1ab)
Rach B; 28.20 (bj+1ab)
Karis; 29.05 (pull ups, 2ab)
Kate S; 29.00 (box jumps, box)
Tony; 26.23 (80kg, box)
Knoxy; 28.40 (70kg, 50gk, box)
Eddie; 28.50 (80kg, box)
9am
Candice; 31.47 (45kg, HH)
Jono;
John; 28.14 (60kg, box)
Bryony; 28.24 (35kg, box)
Bec J; 41.26 (55kg)
Hol; 35.13 (40kg, 2ab)
Court C; 31.35 (35kg)
5.30pm
Mel F; 35 (2ab, 45kg, reduced break )
Grace; 33.26 (50kg/ 1ab)
Mark; 34.07 (80kg, 10’s)
Ella; 29.53 (50kg)
Bec; 4.59, 5.11, 5.43, 5.15 rx
6pm
Susanna; 35.04 rx
JB; 29.51 rx
Hope; 30.55 (55kg, push ups)
6.30pm
Brett M; 27.05 (80kg, 10hspu)
Megan; 32.38 (50kg, 5hs lowers)
Liv; 5.30, 5.57, 7.48, 7.50 (60kg, 10x1ab, green plates)