06.20.2019 WOD

A. Mobility

B. Olympic Lifting
15 minutes to build to a heavy single of the following complex:
– 1 snatch pull
– 1 hang full snatch
– 1 full snatch

C. WOD
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65)
Box Jumpovers (24/20)

D. Extra credit (time permitting)

EMOM for 8 minutes
5 Dumbbell floor press (35/25)
5 sit-up to press (single DB)
(both movements completed in the minute)

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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