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Tuesday 7/25/2017


500 m row, no run today


Dynamic stretch

B warmup:

3 rounds:

10 slam ball squats

10 ball slams

10 slam ball sit ups, behind head to heals

5 strict pullups

Workout warmup:

5 x 3 Deadlifts working up to your workout weight


AMRAP 11 minutes:
5 Deadlift (225/155) RX+(275/185) Hero(315/205)
18 Wall Ball Shots (20lbs/14lbs, 10/9ft)
17 Bar over Burpees, 
“Scott Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. 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)”

5:15 am Endurance

For time:
Run 800m
20 Toes-to-bars
Run 400m
30 V-ups
30 Ball Slams
Run 150 m
40 AbMat Sit-ups
40 Mountain climbers

O lift:

EMOM for 15 minutes of:
1 overhead squat
From rack, warmup to 60% then add weight at you can for 15 min. 


20 extended range HSPU, 30 flat HSPU

Earlier Event: July 24
Monday 7/24/2017
Later Event: July 26
Wednesday 7/26/2017