Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up (No Measure)
400m Run or 500m Row
With an Empty Barbell
3 Rounds For Quality
5 Back Squats
5 Good Mornings
5 Front Squats
Front Squat (1RM)
18 minutes to establish a 1 rep max
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
5 Deadlifts 225/155
18 Wallballs 15/10
17 burpees over the bar
5 Deadlifts 155/105
18 wallball taps 15/10
*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