03.22.2018 WOD

A. Mobility

B. Warm-up/Volume
EMOM in 7 minutes
7 Dumbbell Press (35/25) drop 1 Dumbbell and do 7 DB sit-up to overhead. See video for demo.

It's 5 and 5 Friday! 8 minute EMOM every 30 seconds complete 5 DB bench press 35# 5 sit up to press w/DB. Enjoy! #fitness #benchpress #crossfit @nc_fit @jasonkhalipa

A post shared by AMRAP Mentality (@amrapmentality) on Oct 20, 2017 at 3:49pm PDT

C. WOD
6 Box Jumpovers (24/20)
7 KB or DB push-up (26/35)
8 KB or DB bentover rows
9 KB or DB Clean
10 pulls on the rower (record amount of calories each round)

15 min AMRAP

Score is total cal rowed
* First come, first serve on the rowers. Wait for next available rower.