Thursday - 26Mar2020


Coach Mikey getting upside down!

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"

For Time

100 burpee box jump overs


At Home Version:

For Time

100 burpees over an object*

*regular burpees if you don’t have an object


Accessory:

For Quality

3 rounds

2:00 wall sit

25 air squats AFAP*

1:00 rest

*as fast as possible

"Bahston Sam" 10 minutes to accumulate Max distance run, row, bike or ski

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


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