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Autumn S.’ son rockin the CrownTown gear. We have a few kids tees left. Grab one up front so your kid can look this tough, too. 
CROSSFIT



WARM-UP

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EMOM X 10 of:

Odd minutes = SMART Goal Work

Even minutes = Mobility Exercise

WOD

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AMRAP in 12 minutes of: 

5 Handstand Push-ups

7 Hang Squat Cleans, 115/75

9 KBS, Red/Blue

Run 100 meters

ACCESSORY WORK

A. 2 minute max rep Strict Toes to Bar 

B. 50 Hollow Rocks

C. 50 Reverse Hypers, light (click here for demo

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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