Wednesday 7/29/15


2 Rounds Not For Time
10 jumping air squat
10 clapping push ups
10 sit up
10 pull ups
25′ Handstand Walk


6 Min EMOM
2 Squat Snatches @ 80% of 1RM


20 Min AMRAP
-25′ Handstand Walk (= 25 reps) MOD (25 sec Handstand Hold
-20 sec L-Sit Holds from Rings (= 20 reps) MOD (20 sec Ring Dip Hold)
-20 Good Mornings (45/35)
-20 Sit-ups


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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