Thursday - 21May2020


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


Calorie erg

Box jump over


3 sets

10 per leg tempo step up (:03 up/:05 down)

10 each side DB row or 20 backpack rows

"Bahston Sam"

For Time:

50 Hollow Rocks

75 V-ups

100 Sit-ups

100 Jumping Lunges 

75 Air Squats

50 Pistols or Deck Squats

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