Monday - 11May2020

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 Total Time

1600m run

REST 3:00

800m run

REST 2:00

400m run


3 sets

20 weighted sit ups

20 russian twists

"Bahston Sam"

5 Rounds:

10 DB Thrusters (left)

20 Lunges 

10 DB Thrusters (right)

20 Air Squats

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