ZOOM Class Schedule:
Weekdays- 9:00am 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
100 burpee box jump overs
At Home Version:
For Time
100 burpees over an object*
*regular burpees if you don’t have an object
Accessory:
For Quality
3 rounds
2:00 wall sit
25 air squats AFAP*
1:00 rest
*as fast as possible
"Bahston Sam" 10 minutes to accumulate Max distance run, row, bike or ski
*Has to be read out loud with a Boston accent*