5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 35/26
15 right-arm kettlebell snatches, 35/26
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
12 minute AMRAP:
10 Burpees
20 Alternating DB Snatches 50/35
30 Double Unders
4 Rounds for time:
500m Row
15 HSPU
2 Rope Climbs
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
http://www.mysanantonio.com/news/local/article/San-Antonio-pays-tribute-to-firefighter-Scott-11174698.php
“core body of work”
Every 2 minutes for 10 minutes:
10 second hollow body hold
5 – V-Ups
5 – Tuck Crunches
10 second hollow body hold
– Go “unbroken” for the whole set by not letting your feet and shoulders touch the ground. –
For total reps
4 Tabatta Rounds Of
Power Snatches 95/65
Rest 1 minute
4 Tabatta Rounds of Alternating Pistols
Rest 1 minute
4 Tabatta Rounds of
Overhead Squats 95/65
Rest 1 minute
4 Tabatta Rounds of
V-ups from hollow body
(12m total work)
For time:
40 Wall Balls 20/14
40 KB Swings 53/35
40 Box Jumps 24/20
40 K2E
40 Goblet Squats 53/35
Join the CF Games offical facebook group to find out what events are live on TV: https://www.facebook.com/groups/323634888051695/
5 Rounds for time:
Row 300m
20 KBS 53/35
10 Burpees to a 45lb plate
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
12m AMRAP
5 Pullups
10 Pushups
15 Air Squats