Friday - 20Mar2020

OG CrossFit Boston member, Nigel!
  • 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


Alternating DB snatch


*25-20-15-10-5 double DB push press

*same reps for SA DB push press


For Quality


Strict pull up

:30 bottom of squat hold between sets

"Bahston Sam"

Accumulate 10 minutes in a plank in as few sets as possible.

- plank must be on elbows and toes

- post number of sets and amount of time it took to get to 10 minutes in a plank in comments.

*Has to be read out loud with a Boston accent*

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