St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Monday 6/11/2018

10
Jun

Monday 6/11/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

then

With an Empty Barbell

3 Rounds For Quality

5 Back Squats

5 Good Mornings

5 Front Squats

5 Presses

Weightlifting

Front Squat (1RM)

18 minutes to establish a 1 rep max

Metcon

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
Rx : 315/205

Intermediate:

5 Deadlifts 225/155

18 Wallballs 15/10

17 burpees over the bar

Scaled:

5 Deadlifts 155/105

18 wallball taps 15/10

17 Burpees

*Wallball taps are same motion as a standard wallball thow, except instead of throwing the ball, you will simply tap the wall with your arms fully extended over your head.

Lateral burpees are allowed

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