By the time Friday rolls around, my energy, intensity and motivation are often times lacking. It must have been that way for a lot of people because there were very few people in the gym and it was pretty quiet.

I wanted a good workout and I wanted it over in 30 minutes or less, like Domino’s Pizza.

One of the standard Crossfit burners is “Michael”. This is 3 rounds, for time,

800 meter run

50 back extensions

50 sit-ups

I have never been a speed demon with this one, even less so today, but it was over in 27 minutes. No records were set but I was out of the gym at 30 minutes.

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