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Published on November 7th, 2019 | by Crossfit Sacrifice

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COME JOIN US FOR A FREE TRIAL WEEK. DROP IN’S WELCOME $15. CALL COACH MARK TO GET STARTED 7065871946

HERO WOD FRIDAY SINCE 2010

“Michael”

3 Rounds:

800m Run

50 Back Extensions

50 Sit Ups

*For an Extra Burn, Sub Empty Bar Good Mornings and GHD Sit Ups

THEN

Mobility Cash Out:

2:00 Pigeon Stretch Each Side AND 2:00 Foam Roll Lumbar Spine

RIP MICHAEL


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