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.

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STRENGTH

EMOM x 12

Even - 15/12 Cal Row

Odd - Deadlift
3-1-3-1-3-1
Each set of 3 should be heavier than the previous. We want to approach the singles the same. Perform a few lat activations, strict pull ups, bar taps and pull ups between sets of deadlifts. We did this last week every :90 and without the row. Use that to guide you today. Be prepared for the deadlifts to feel significantly heavier today.

WOD

3 rounds with a running clock (18 total minutes)

(Min 0-2) 15 Box Step Ups, 50/35 to 24/20 box

(Min 2-4) 15/12 Assault Bike Cals

(Min 4-6) :60 Toes to Bar