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Wed 10.11 Barbell Complex and For Time WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI

Barbell Complex build:

  • Complex (Power Clean + Front Squat + Hang Squat Clean + Full Squat Clean)

15 minutes to build to a heavy set of complex: Power clean + front squat + hang squat clean + full squat clean

*Rest 60 seconds in between sets, add weight

Then:

Buy in:

  • Run 800m

5 Rounds of:

  • 5 Box Jumps (24/20)
  • 10 Swings (24/16kg)
  • 5 Box Jumps
  • 10 KB Deadlift+High Pull (24/16kg)

Cash out:

  • Row 800m/bike 2000m

Goal= Under 20 minutes

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Ann Arbor, MI 48108

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