Friday - 27Mar2020


Liam! Can you guess what the workout was?

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

400m run

21 DB thrusters

400m run

15 DB thrusters

400m run

9 DB thrusters


Accessory:

3 sets

10 single arm DB strict press each

10 single arm DB row

1:00 plank

 

"Bahston Sam" Max time in a side plank (Right side)

Rest 1 minute

Max time in a side plank (Left side)

Rest 1 minute

Max time in plank on hands (top of a push-up)


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


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