A. EM2M for 8 mins
3 Strict Press
B. 6 minute AMRAP
6 Power Cleans (50/70)
12 Hand Release Push-Ups
C. EMOM for 6 mins
Even: 8-10 Ring Rows
Odd: 45 plank
Train for change
A. EM2M for 8 mins
3 Strict Press
B. 6 minute AMRAP
6 Power Cleans (50/70)
12 Hand Release Push-Ups
C. EMOM for 6 mins
Even: 8-10 Ring Rows
Odd: 45 plank
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
6am
Callum; 70 / 5 rf
Knoxy; 40 / 5+6 pu (50kg)
Nikki; 32 / 5 (30kg, kpu)
Kate S; 27.5, 30×2 / 7 (30kg, kpu)
Rhys; 50 / 4+1 rx
Karis; 30 / 4 (45kg, 1ab)
Em; 25 / 5 (25kg, knees)
Brig; 36 / 4+1 pc (kpu)
Adrian; 60×2, 56×2/ 3+11 pu (50kg)
Keri; 34 / 6+7 pu (32kg)
Tony; 47.5/ 5+2pu (55kg)
9.30am
Saskia; 39 / 6+2 (40kg)
Gess; 25 / 4+6 (20kg)
Lagi; 22.5 /
Suze; 30kg / 4+1 pu (25kg,
Anna K; 25kg / 4(30kg)
Gemma; 20kg / 5 20kg)
Adella; 29 / (30kg)
Hol; 23kg / 4+2 pc (27kg)
Leith; 55kg / 5+6clean (50kg)
5pm
Luke; 45kg / 5(50kg)
Glen; 40kg / 4+4 pc (50kg)
Amy; 25kg / 5+1 pc (35kg)
Tyler; 50×2, 55×1 / 4+3 pc rx
5.30pm
Chrssy; 30kg ./ 5+10 kpu (30kg,, kpu)
Yannikc; 45×2, 50×2 / 4+3 pc rx
Ella; 5+3 (25kg) / 30kg
Mark; 40kg / 50kg
6pm
Rach; 30×2, 32.5×2 / 4+4 pu (35kg)
Dave;
Leigh; 45, 47.5, 50, 50 / 5+2 (65kg)
Sarah; 29 x4 / 5 (30kg)
Mike; 40×2, 45×2 / 4(50kg)
Candice; 40 / 4+5 pc (40kg)
Court C; 20kg / 4 (25kg)
Al; 35kg / 3+5pc (35kg)
JB; 70 / 5 rx
6.30pm
Nikki; 2x20kg / 1×27.5 / 5+6 (20kg)
Lizl; 22.5kg / 6+5 pc (20kg, kpu)
Brett M; 45kg / 4+6pc (60kg)