Monday, December 7, 2015

Monday, December 7, 2015
4 rounds
3 Pull Ups
6 Air Squats
9 Push Ups
12 Double Unders
6×3 @80%
Touch and go if possible
12 Min AMRAP

As Many Reps As Possible:

3 Thruster
3 Chest 2 Bar
3 Double Unders
6 Thruster
6 Chest 2 Bar
6 Double Unders
9 Thruster
9 Chest 2 Bar
9 Double Unders
12 Thruster
12 Chest 2 Bar
12 Double Unders
15 Thruster
15 Chest 2 Bar
15 Double Unders
18 Thruster
18 Chest 2 Bar
18 Double Unders

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


*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*,

Quick Contact Information

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949