Happy Birthday Austin McFarlin!
CrossFit
SKILL WORK
Back Squat
8×3 at 60% of 1RM
Stimulus: Speed
Rest: 1-2 minutes, or performed as an EMOM
WOD
AMRAP 7 Minutes
7 Calorie Row
7 Thrusters 65/45lbs
Feel: Cardio
Pacing: Reach
Bootcamp
EMOM x 24
10 Hang Power Clean Light Weight
10 Front Squat
10 Cal Row
Barbell
Snatch Work
light weight, work on form
3×5 snatch deadlift
5×3 high hang muscle clean
3×5 behind the neck press