Friday - 8May2020


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"

Every 2:00 x 5 rounds

5 hang power snatch

5 hang squat snatch

5 squat snatch

*keep complex unbroken


5 sets

10 deficit push ups

1:00 plate overhead hold

"Bahston Sam"

3 Rounds: 

25 snatches 

50 side bends(25/side)

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