Friday 25 January WOD

HERO WOD FRIDAY!

Recently, we have been completing a CF Hero WOD every Friday. Below is the one for today – both the full version (with a sub for back extensions) and a scaled version.

“MICHAEL”

3 ROUNDS FOR TIME:
Run 800 meters
50 Kettlebell Good Mornings 44/26lbs
50 Sit-ups

Scaled Version:

3 ROUNDS FOR TIME:
Run 400m
30 Kettlebell Good Mornings 44/26lbs
30 Sit-ups


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

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CrossFit HQ WOD:

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CrossFit Football WOD:

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