Bellhouse Crossfit – CrossFit

Sumo Deadlift (Heavy Set of 10 
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REPEAT FROM 10/30/24)

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

Warm Up

General Flow 0:20-0:30 Each

Quick Ups (Burpee Prep)

Jump Rope (Single Unders)

Arm Circles

Bootstraps

Scorpions

Spiderman Lunges

Air Squats

Inchworms to Push-up

Reverse Lunges with Reach

Lateral Leg Swings

Burpees

High Knees

After Party

AMRAP 10:

Bike Erg Calories

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Rest 2 Minutes

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For Time:

Bike Erg Calories From Part 1

[RPE 6-7]