Med Ball Abdominal Work
Complete as many rounds as possible in 11 mins of:
5 Deadlifts, 315/210 lbs*
18 Wall Balls, 20/14 lbs
17 Burpee Over Bars
*Yes deadlifts are very heavy and in many cases more than some peoples max. So “proper” scaling is critical. This workout is meant to be very heavy so be smart but weight should be no more than 85-90% of max. So if you are a male and your max is over 365 your good to Rx the workout. if you are a female and your max is over 245 your good to Rx the workout.
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).
Go for a run or row and make it long.