Sunday - 10May2020

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"

Front Squat 6x3 ascending


5 sets

20 shoulder taps (in HS if you can)

1:00 wall sit

"Bahston Sam"

Every 2 minutes: 

10 burpees 

Max snatches 

*continue until you complete 200 snatches*

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