Wednesday - 25Mar2020

Jeffrey from Waltham!

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" Second Session:

For Time


Alternating Pistol


Rest 3:00



Alternating Pistol


For Quality

100 PVC/Broomstick overhead squats

"Bahston Sam"

2 Rounds:

15 Tempo push-ups

30 Tempo Air squats

*tempo is 3 seconds down, a 3 second hold at the bottom, 3 seconds up.

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

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