191111

Verdant CrossFit – CrossFit

Push Press (5 5 5 5)

do 4 x 5 @ 70%

Vanilla is the best flavor (Time)

3 rounds for time of:

25 strict pull-ups

50 push-ups

75 squats

Run 800 m
nothing fancy about this, just looking for true virtuous movements for 3 rounds

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
this is for Veterans Day, if you’d like to do this you are MORE than welcome. Probably no push press beforehand…