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Wed 9.20 Deadlifts & Rounds for time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Deadlifts: 6×3, build to 80% (50,60,65,70,75,80) Then: 3 Rounds of: 10 Box Jumps (24/20) 15 Swings (24/16) Rest 1 minute

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Tues 9.19 EMOM 10 + 60/30 Intervals

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI EMOM 10: 2 position hang squat clean (1 tall + 1 above the knee) *Add weight after every 2 rounds,

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Mon 9.18 Front Squats & 6 Rounds for Time

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Front Squat: 5×[email protected]% Then: 6 Rounds for time of: 10 DB Alternating Power Snatch (50/35) 15 Pull-Ups 20 Double-Unders Goal=Under

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Weekly Rundown September 18-23

This week we will have our seconds Bring a Buddy Day of the month on Thursday, September 21st. Feel free to bring a friend or family member to any class

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Sat 9.16 “Hanging Out with Elizabeth!”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Hanging Out with Elizabeth” 21-15-9 of: Hang Squat Cleans (135/95) Ring Dips Goal= Under 10 minutes Then: Partner warm-down: 3

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Fri 9.15 EMOM 15!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI EMOM 15! Minute 1: 5 HSPU’s, 20 Double-Unders Minute 2: 10 DL’s (225/155), 20 Double-Unders Minute 3: Rest Then… Coach’s

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Thurs 9.14 AMRAP 4’s!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI AMRAP 4 of: Run 400m then max burpeese *2 minutes rest AMRAP 4 of: Row 400m then max burpeese *2

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Wed 9.13 Shoulder Press & 27-21-15-9 WOD

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Shoulder Press: 5×[email protected]% Then: 27- 21-15-9 of: Box jumps (24/20) Toes to bar Goal= Under 12 minutes

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Tues 9.12 Power clean build, EMOM 6, AMRAP 12

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Build to heavy power clean from floor Then: EMOM 6: 3 Tall Squat Cleans (95/65)  Then: AMRAP 12 of: KB

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Mon 9.11 Front Squats and For Time WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Front Squats: 4×6 @75% Then: “For time” 25 Pull-ups 50 Push-ups 75 Air squats 100 Sit-ups Goal=Under 12 minutes

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