CONGRATULATIONS TO MATT & AMBER RODGERS AND DEREK WEIKART ON PASSING THEIR CF LEVEL 1 TRAINER TEST AT CROSSFIT SOUTHSIDE THIS PAST WEEKEND. GREAT JOB ON GETTING SOME OF THE HIGHEST SCORES!
shoulder press
shoulder press
3-3-2-2-1-1-1
skill:
core:
3RFC (rounds for completion)
strict/controlled hip extension x 25
strict/controlled abmat sit up (no arm momentum) x 25
extra credit: for time
double unders x 100
burpee x 25
c2b pull up x 25
500m row
**Extra Credit is not required. Do them on your own (as long as you don't interfere with the rest of the class). Trainers will not coach you while doing them nor will they time you. These can only be done after the main WOD has been performed and only if your session is immediately followed by another session...in other words, EC will not be performed in the morning/lunch/last evening classes**
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