We will now be posting CrossFit Hero WOD’s on Saturday’s for a great weekend workout idea. Good luck and enjoy some fitness!

Michael

3 Rounds for time

Run 800 meters

50 back extensions; Click here for a demo video of the back extension

50 Ab mat sit ups

In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.

First posted July 15, 2005