Monday - 18May2020

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

50-40-30-20-10

Alternating pistol

Alternating DB snatch

*sub backpack SDHP for DB snatch

Accessory:

Accumulate 

5:00 in handstand hold

Every break - 10 HSPU/pike push ups

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"Bahston Sam"

40-30-20-10

DB Hops (over and back=1 rep)

Alt. DB Snatches