CrossFit Inua

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Mandag

CrossFit Inua – CrossFit

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Warm up – Row (No Measure)

Team x 2

12 cal row – lunges

12 cal row – thruster med.ball

12 cal row – sit up

12 cal row – burpees

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
Men RX 143

Women RX 93

INT: Metcon (AMRAP – Rounds and Reps)

Så mange runder som muligt på 11 min

5 DL 110/80

18 WB 20/14

17 Burpees over bar

BEB: Metcon (AMRAP – Rounds and Reps)

Så mange runder som muligt på 11 min

5 DL 60/40

18 WB 14/10

17 Burpees over bare

Face The Pain (AMRAP – Reps)

Så mange butterfly sit ups som muligt til sangen: Face the Pain – Stemm