Sunday - 3May2020

Greg, 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" For Time

10-20-30-40-50 alt DB snatch

15 cal erg after each round



50 reps each leg of pistol practice

"Bahston Sam" Accumulate as much time in a plank as possible

*10 burpees every break*

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