Monday - 23Mar2020

Jacob from Boston!

ZOOM Class Schedule: Weekdays- 9:00am 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"

“DB Linda Bias”

5 rounds not for time

15 DB/KB tempo deadlift*

10 DB/KB tempo strict press*

10 DB/KB tempo overhead squat*

*tempo is :03 down/:03 up


4 sets

1:00 max burpee no push up

1:00 rest between rounds

"Bahston Sam"

Accumulate 8minute Wall Sit in as few sets as possible.

Weekly Challenge (check the private Facebook page)

Max Sit-ups by Sunday 8pm

*shoulders must touch the ground at the bottom

*shoulders must go past hips at the top of the sit-up

*bottoms of the feet pressed together.

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

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