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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