**Sunday – August 14th**


**Sunday – August 14th**

Crossfit Cle – CrossFit

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Scotty (AMRAP – Rounds)

AMRAP in 11 minutes

5 Deadlifts (315/205 lb)

18 Wall Ball Shots (20/14 lb)

17 Bar Over Burpees
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


3 supersets:

Bent Over Row (3×10)

Perform smooth controled reps. 2 seconds up, 2 seconds down.

Windmill (3×5)

Work relatively heavy weight but maintain full control.

Banded Bicep Curl (3×20-30)

*Do a unbroken set at a relatively fast rep cycle. stop when you are around 9 RPE. Should be burning real bad!