What’s J-Rock up To?

Crossfit Victoria BC - Real men deadlift Catepillars
Real men deadlift Catepillars

Some of you may have seen Justin down at the Zone this weekend for the Games.  For those of you that didn’t… what has he been up to?  He’s been out fighting fires!  Check out what else Justin has been doing in his spare time in the video below… representing the Zone!

We miss you J- Rock!

Today’s Workout:

Buy-in:  2 rounds of 25om row (easy), 10 deadlifts (moderate weight)

Then – add weight to WOD deadlift amount and crush the workout!!

WOD: “Christine”

Elite – 3 rounds for time of:

  • 500m row
  • 12 deadlifts @ bodyweight
  • 21 box jumps (20″ – guys and girls)

Zone 3: scale to 75% bodyweight deadlifts

Zone 2: scale to 50% bodyweight deadlifts scale box jumps as needed

Zone 1: scale as needed

Cash-Out:  Partner stretch – hamstrings, quads, pecs


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