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 Total Time
1600m run
REST 3:00
800m run
REST 2:00
400m run
Accessory:
3 sets
20 weighted sit ups
20 russian twists
"Bahston Sam"
5 Rounds:
10 DB Thrusters (left)
20 Lunges
10 DB Thrusters (right)
20 Air Squats
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