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    • Oct 23, 2022
    • 1 min read

Sunday - 17May2020


Jo!

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

6 rounds

500m row at 2k pace

Rest 1:30 between rounds


Accessory:

Accumulate 

200 hollow rocks

Every break, :30 plank

 

"Bahston Sam"

AMRAP 8:

10 1-arm thrusters 

30 Second Handstand Hold

10 1-arm thrusters 

30 Second 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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