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CrossFit 1/20/2022
Warm-up
0:00-15:00 Coach's Brief and Warm Up
15:00-18:00 Set Up/Movement Review
Dynamic Warm Up/Stretch
Metcon
18:00-58:00 Workout
Death By Marci (AMRAP - Rounds)
EMOTM, perform ascending reps of the following movements. When you cannot complete the required reps of the first movement, move to the second movement and start over.

Double-unders (by 10s)
Burpees (by 2s)
American KB Swings 53/35 (by 3s)
Bike (Cals, by 2s)
Wall-balls 20/14 (by 3s)

*Example:
Min 1- 10 DUs
Min 2- 20 DUs
Min 3- 30 DUs
Min 4- 40 DUs - Miss
Min 5- 2 Burpees
Min 6- 4 Burpees
Min 7- 6 Burpees
Min 8- 8 Burpees
Min 9- 10 Burpees - Miss
Min 10- 3 KB Swings
Min 11- 6 KB Swings
Min 12- 9 KB Swings
etc.

*Scaling* - If necessary, reduce reps of movements so that the 5th round is very challenging to complete in a minute.
BrewCity Home WOD
Ladder 25

10-20-30-40-Etc
Double Under
3-6-9-12-Etc
Burpee
KB Swing
Wall Ball
 
 
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