Saturday - 9May2020

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"


5 rounds

20 pull ups

30 push ups

40 sit ups

50 air squats

REST 3:00 between rounds



150 hollow rocks

5:00 in a plank

"Bahston Sam"

10 minute clock:

Max snatches

* 20 lunges every time you break*

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