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:
150’ HS walk
21 bench press 135#
100’ HS walk
15 bench press 155#
50’ HS walk
9 bench press 185#
*sub DB floor press as needed
Accessory:
4 sets
15 banded triceps
15 DB hammer curls
"Bahston Sam"
10 Minute Clock:
Max DB Thrusters
*30 shoulder taps in the push-up position every time you break*
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