Friday 7/29/2016

Warmup:  7 min AMRAP

  • 10 Air Squats
  • 5 Chest to Rings Swings (MU Progression)
  • 10 Push Ups
  • 10 Vups
  • 20 foot Handstand Walks

Skill:  Work on Muscle up progression or if your modifying work on C2B Pull ups.

BBW:  Warm up to a heavy hang power clean then find a weight that you can manage 6 unbroken hang power cleans for the WOD.



4 min AMRAP x 3 rounds

  • 30 DU’s
  • 6 Hang Power Cleans (155/105)
  • 4 Power Jerks (155/105)
  • 2 Muscle Ups – Mod 4 C2B Pull Ups
  • 1 minute rest


*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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