Wednesday - 6May2020

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

800m run

50 wall balls


4 sets

10 rear foot elevated split squat each side

20 DB side bend each side

"Bahston Sam"



* 1 minute plank after each set

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