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

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"Bahston Sam"

AMRAP 8:

10 1-arm thrusters 

30 Second Handstand Hold

10 1-arm thrusters 

30 Second Squat Hold