Monday - 30Mar2020

John from Needham!

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"

"Linda Bias"

3 rounds

30 DB sumo deadlift high pull

30 DB push press

30 DB hang squat cleans


For Quality

Every 2:00 for 10:00

:30 HS hold

10 alternating pistols*

*focus on heels down

"Bahston Sam"

Accumulate 5minutes in a handstand in as few sets as possible. Kick up or wall climb is acceptable.

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

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