Labor Day

4
Sep

Labor Day

CrossFit Tactical Strength – CrossFit

Warm-up

Run 400m (Warm Up) (No Measure)

Run 400m at a warm up pace

Mobility

Banded Hamstring Floss (No Measure)

Banded Hamstring Floss. 2 Minutes Each Leg

Movement Prep

Kang Squat (3 sets of 10 reps)

https://www.youtube.com/watch?v=C6kQRA3pEws
light but heavy enough to get warm and active.

Metcon

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
Complete in AMRAP of 20 mins

in pairs. Alternate movements as needed.

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