Miron w/ Partner

CrossFit Kent Island – CrossFit

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Pre-WOD Mobility

Lower back smash (2 min each side)

MBOD (2 min each side)


Miron (Time)

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.
To learn more about Miron click here
Ladies Rx = .5x body weight back squat and 1x body weight deadlift

Run together. Partition other reps as necessary

Post-WOD Recovery

Seated hamstring stretch (3 min hold)

Saddle stretch (3 min hold)

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