Wednesday - 20May2020


Dean!

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" 6 rounds

15 deadlifts 

15 handstand push ups


Accessory:

Accumulate

3:00 plank / every break - 15 strict sit ups

3:00 hollow hold / every break - 15 v ups

"Bahston Sam" For Time: 

50 Burpees 

100 Air Squats 

50 Push-ups 

*start each minute, including the first minute, with 10 sit-ups*


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HEALTHCARE REIMBURSEMENT

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