7.9.25

Strength
7 Rounds E4M
5 Bench Press
Max Effort Ring Dips
Last tested on 2/12/2025.

Conditioning
1 min AMRAP
Max Effort Push-ups
Last tested on 4/10/2025.

7.8.25

Skill Development
10 min EMOM
O: 12 GHD Sit-ups (RX+ 15)
E: 8 Box Jumps @ 30/24” (RX+ 36/30”)

Metcon
3 RFT
25/20 Calorie SkiErg
100 Double unders
Rest 2 minutes between

7.7.25

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).

Strength
8 min EMOM
2 Deadlifts @ 80% 1RM

Metcon
“Scotty”
11 min AMRAP
5 Deadlifts @ 315/205
18 Wallballs @ 20/14
17 OTB Burpees

7.5.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
2 Muscle Cleans

Strength
4 Rounds E2M
1 Clean Shrug +
1 High Hang Clean

5 Rounds E3M
3-position Clean

CrossFit
Metcon
5 Rope Climbs
50 Double unders
25 HSPU
50 Double unders
25 C2B
50 Double unders
25 Burpees
50 Double unders
5 Rope Climbs
Last tested on 12/6/2018.

7.4.25

Metcon
Partner WOD
35 min AMRAP
20 Goblet Squats
40 Box Jump Overs @ 24/20”
60 Sit-ups
80 Russian KB Swings
1000m Run together
RX: 53/35 (RX+ 70/53)