CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 3 reps @ 75%) Recovery track Metcon (Time) 20 minutes of zone 2 Weightlifting CrossFit track Clean and Jerk (7 sets x 1 rep @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 3 sets x 8 reps each leg *go up in weight again if you canRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 3 reps @ 75%) Recovery track Metcon (Time) 20 minutes of zone 2 Weightlifting CrossFit track Clean and Jerk (7 sets x 1 rep @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 3 sets x 8 reps each leg *go up in weight again if you canRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 3 reps @ 75%) Recovery track Metcon (Time) 20 minutes of zone 2 Weightlifting CrossFit track Clean and Jerk (7 sets x 1 rep @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 3 sets x 8 reps each leg *go up in weight again if you canRead more

CrossFit OwnIt – CrossFit Severin (Time) 50 Strict Pull-ups 100 Hand Release Push-ups Run 5k If you’ve got a 20# vest or body armor, wear it.In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, AfghanistanTo learn more about Severin click here*If you are not running, complete either a 5k row or 250 (males)/200 (females) calorie echo bikeRead more

CrossFit OwnIt – CrossFit Severin (Time) 50 Strict Pull-ups 100 Hand Release Push-ups Run 5k If you’ve got a 20# vest or body armor, wear it.In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, AfghanistanTo learn more about Severin click here*If you are not running, complete either a 5k row or 250 (males)/200 (females) calorie echo bikeRead more