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IMG_2019CrossFit Hero WOD – Michael” 

3 rounds for time of:

Michael800m Run
50 Hip Extensions
50 Abmat Situps 

In honor of Navy Lieutenant Michael McGreevy,
30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Compare to: April 2015 April 2012  November 2011  October 2010 April 2008

Michael [wmv][mov]

IMG_2018Strength Focus

A. Push Press + Push Jerk-
Build to a tough complex in 12 Minutes

B. Weighted Chin-Ups-
4x 4-6, R60-90s
*no tempo, go heavy!

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Workout strategy:  The goal is to complete each run in 4 minutes or less.  Try to keep each additional round within a minute of the first round.

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Great modification for the Hip Extension – Good Mornings – and great smiles!

Screen Shot 2016-06-10 at 7.02.29 PM

And look at this throwback! First time we ever did ‘Michael’ – August of 2007! Tara and Amanda IN THE HOUSE!

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