Saturday

30
Aug

Saturday

CrossFit Seven Cities – CrossFit

Workout of the day

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, Afghanistan
To learn more about Severin click here

Metcon (Time)

10 Rounds

5 Strict Pull Ups

10 Hand release push ups

Run
Rnd 1: 800m

Rnd 2-4: 400m

Rnd 5: 600m

Rnd 6-9: 400m

Rnd 10: 800m

*50min time cap