CrossFit Jane

CrossFit Jane is a family owned and operated grassroots CrossFit community striving for growth and progress in every area of our lives.  We want to share this mission with neighbors, friends, family and our children.  We are here for everyday people, the families young and old who want to come together to live longer, healthier and happier lives.  We are committed to building better versions of ourselves.

Join us.

062314

STRENGTH

Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Pull-Ups x 6-8 reps
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

or

Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 95% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 95% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps

WOD

For max reps:
2 minutes of Burpees
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Burpees
2 minutes of Box Jump-Overs (24″/20″)