Thank you Boylan Imagining for the beautiful heart to decorate our door!!
United we stand... divided we fall.

10min AMRAP

6  superman push ups
8 knee raises
10 lunges

16/12/8/6
Dumbbell Front Rack Lunges
Dumbbell push press

Buy out:
20 DB Box Jump Overs

3x

5 Dumb bell Thrusters
200m run
15 DB sit ups

12 min AMRAP

6 DB power bend (each leg)
8 DB push ups
10 DB seated pass arounds

4x

12 SA Dumb Bell OVHS
10 Plank lateral raise

A great day to play outside!

15min AMRAP

Partner 1
row 200m

Partner 2
7 T2B

14 Med ball cleans 

Push Jerk

5x

5 OVHS
10 ring dips
15 sit ups

CrossFit at 9am
Yoga at 10

7x

5 squat cleans
10 push ups
15 air squats
20 sit ups

6x
10 SDHP 95/65
10 Jump over bar burpees

10min AMRAP

7  push press
7  pull ups
14 double unders

on the top of 4 minutes x 5

4 heavy front squats