*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Michael”:

1) Full Version:

3 RFT: all levels as is

800m run

50 x Back Extensions

50 x Sit-ups

2) Time Saver Version:

5 min max distance run

5 min AMRAP: 10 sit-ups, 10 back extensions

5 min max distance run

Story behind the name (#neverforget): 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."