Friday - 15May2020

Matt, from Needham!

ZOOM Class Schedule:

Weekdays- 7:30am 12:00pm 5:30pm Weekends- 12:00pm

  • Team, be sure to comment or tag us with pics/videos on social media @crossfit_one_nation

  • Post times, at home scaling options, and friendly banter in the comment section below!

  • Extra credit work below!

"Ginger Ninja Afterbash"

For Time

15 sandbag cleans


3 rounds

30 pistols

        30 handstand push ups

End with:

15 sandbag cleans


3 sets

10 single arm DB press each side

20 DB side bends each side

"Bahston Sam"

2 Rounds: 

2 minute Wall Sit 

50 Pistols or Deck Squats 

2 minute Handstand Hold 

50 Push-ups

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