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Warm Up:

50 Flutter Kicks

15 Push Ups

50 Air Squats


For Time

5 Rounds of:

22 KB Swings (45 lb and up)

22 Box Jumps (20″ and up)

Run 400 M

22 Burpees

22 Wall Ball Shots (16 lb and up)

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Alison’s Testimonial

I was always into fitness, one type or another but fell off the wagon for a few years. My son Niko started CrossFit in 2016

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