Hungry Hippos: Split the class up into two equal teams and create a small space of area for the game. Each team starts on an opposite end of the designated space and ALL of the gym’s medicine balls are in a pile in the middle. Once the game begins everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk to ball back to their end line. Scores are the total of pounds moved to each side by a team in the allotted time.
Ready
5 minute EMOM
10 hanging hollow swings - think tight core, controlled motion
10 arch bodies
Strength
Deadlift
5-5-5+
ADD 5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%
Metcon
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle."
Łucki is survived by his wife and son.
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