Friday - 24Apr2020

Rowing outside with friends is the best!

ZOOM Class Schedule:

Weekdays- 7:30am 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 push ups

100 pistols


EMOM 10:00

30-50 double unders

"Bahston Sam"

3 Rounds: 

1 minute side plank (left)

1 minute air squats

1 minute side plank (right)

1 minute air squats

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