21
Feb
Wednesday, February 22, 2023
Get a stronger core at Ab Attack at 5:45 PM!
![](https://crossfitroute7.com/wp-content/uploads/2022/12/IMG_5024-1050x700.jpg)
Strength
Every 1:30, 10 Sets
1-5) 1 Snatch Pull + 1 High Hang Power Snatch w/ 3s Pause in Catch (55-60% of 1RM Snatch)
6-10) 1 Snatch Pull + 1 Hang Power Snatch w/ 3s Pause in Catch (60-65%)
*Hold onto bar between reps
Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
16 Jump Switch Lunges
12 Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)
*12:00 Cap