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

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM 1 squat snatch @ 70-75% *focus on good technique and quality movement ) weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds :45 OH plate or OH KB/DB hold 20 barbell good mornings 20 plank up downsRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM 1 squat snatch @ 70-75% *focus on good technique and quality movement ) weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds :45 OH plate or OH KB/DB hold 20 barbell good mornings 20 plank up downsRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM 1 squat snatch @ 70-75% *focus on good technique and quality movement ) weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds :45 OH plate or OH KB/DB hold 20 barbell good mornings 20 plank up downsRead more