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"
2 rounds:
25 calorie erg
25 thrusters
Accessory:
4 sets
10 tempo step ups each leg (:03 up/:05 down)
30 russian twists
"Bahston Sam"
8 Minute clock:
5 snatches
5 burpees
10 snatches
5 burpees
15 snatches
5 burpees
...
Continue adding 5 snatches each round until 8 minutes is up.
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