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    • Oct 23, 2022
    • 1 min read

Saturday - 16May2020


Brogan!

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

200 double unders

30 power snatch 135#

200 double unders


Accessory:

4 sets

10 DB step ups each leg

30 russian twists

 

"Bahston Sam"

3 Minute Plank

2 Minute Push-ups 

1 Minute burpees 

1 Minute Air Squats 

2 Minute Jumping Lunges 

3 Minute Wall Sit or Squat Hold

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Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here

Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here

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