A. EMOM for 8 mins
- 1 x Snatch
B. “Nancy”
5RFT
- 400m Run
- 15 OHS (30/42.5)
Compare to 21st November 2013 here
Train for change
A. EMOM for 8 mins
B. “Nancy”
5RFT
Compare to 21st November 2013 here
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
5.45am
Cindy; 13kg kb / 19.33 (10.5)
Rob; 42.5 / 17.52 (30kg)
Laila; 30kg / 20min – 15ohs
Nikki; 15kg, 17.5, 22.5 / 18.40 (rower, 15kg)
Kate S;22.5×2, 25×3, 30×3 / 16.40 (22.5kg)
Liv; 20, 25×4, 27.5×2, 30 / 16.17 (25kg)
Adrian; 25×2, 60×5 / 19.40 (30kg)
Krystle;??
5pm
Evie;p/c 45, 50, 52.5, 55 / 19.38 (40kg fsq, row)
Jez; 30kg / 15.08 (30kg)
Deb; 25kg / 19.36 (15kg)
Jono; 40kg / 17.52 (20kg)
Tyler; 40kg, 5kg / 4 rnds rx
Tyrone; 40kg / 14.10 (20kg)
Lloyd; 50(3), 55(2), 60(2) 65(1)/ 19.42 (42.5, row)
Josh; 50kg / 14.15 (20kg)
Bec J; 22kg / 16.10 (17kg)
Caitlin; 30kg / 18.33 (20kg)
Peet; 40kg / 4+200m
5.30pm
Kay; 15kg / 21.15 (15kg)
Karis; 32.5, 35kg / 17.35 (20kg)
6.30pm
Ash; 20kg / 15.58 (20kg)
Kate; 20kg / 4 rnds +10 OHS (20kg)
Leigh; 45kg / 19.24 rx
Rach; 22.5kg / 14.52 (17.5kg)
Smithy; 65kg clean / 16.07 (front sq, 40kg)
Bec; 42.5kg / 14.31 rx
Tony; 35kg / 15.30 (30kg)
Yannick; 55(3) 60(4), 64(1) / 16.44rx
Jb; 70kg / 14.14 rx
Abbey; up to 40kg / 17.21 rx