Monday - 18May2020

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


Alternating pistol

Alternating DB snatch

*sub backpack SDHP for DB snatch



5:00 in handstand hold

Every break - 10 HSPU/pike push ups

"Bahston Sam"


DB Hops (over and back=1 rep)

Alt. DB Snatches

208 views1 comment

Recent Posts

See All