CrossFit Coal – CrossFit
Warm-up
Strength
Bear Complex (15 mins to build to a Heavy Single Complex)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Workout
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Substitute Barbell or Banded Good Mornings for Back Extensions
Background: In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.
“Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”