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    • Oct 23, 2022
    • 1 min read

Sunday - 19Apr2020



Sammy!

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"

Every 2:00 for 12:00

200m run

50’ handstand walk


Accessory:

Accumulate

100 banded pull aparts

100 banded bicep curls

 

"Bahston Sam"

3 minute lunges

1 minute push-ups 

2 minute lunges 

2 minute push-ups 

1 minute lunges 

3 minute push-ups 

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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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