Burpee Broad Jumps
Single Leg Deadlift to Broad Jump
Partner wallball Throws
-R Side Throw
-L Side Throw
Pull to Knee
Pull to Thigh
Pull to Hip
Warm up Deadlift
x5 Burpees over the bar
* R1: Utilize a weight lighter than the Metcon weight for the deadlift and wallballs
**R2: Utilize weight that is equal to the Metcon Weight for the deadlift and wallball
***R3: Utilize a weight that is greater than the Metcon Weight for the deadlift and wallball
47-58: 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