Paw Patrol

CrossFit Jacked – CrossFit

Weightlifting

Snatch Complex EMOM (1 Complex Every Minute for 10 Minutes)

Power Snatch+Hang Squat Snatch+Overhead Squat
5 minutes to warm up to working weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Paw Patrol

15 Minute AMRAP

60 Double Unders

20 Toes to Bar

10 Power Snatches 115/75

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Dumbbell Power Snatch Right Arm (5 Reps) 50/35

-Max 10 seconds to complete

2) Overhead Dumbbell Hold Right Arm (10 Seconds)

-at the top of rep 5 of the Dumbbell Snatch

3) Dumbbell Power Snatch Left Arm (5 Reps)

-Max 10 seconds to complete

4) Overhead Dumbbell Hold Left Arm (10 Seconds)

-at the top of rep 5 of the Dumbbell Snatch

Rest 20 sec

(max score of 50)

Categories: WOD

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