A Light That Never Comes

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

800 M. Bike

10 Single Arm High Pull R/L (Light-Moderate)

10 Single Single Arm Press R/L (Light-Moderate)

10 Russian Kettlebell Swings (moderate)

10 Hanging Scap Retraction

10 Kip to Swing

5 Strict Pull Up

Metcon

Metcon (Time)

“Cross-Country Helen”

With a partner:

1200 M. Ski/1200 M. Run

63 kettlebell swing (53/35)

36 pull-ups

800 M. Ski/800 M. Run

42 kettlebell swings (53/35)

24 pull-ups

400 M. Ski/400 M. Run

21 kettlebell swings (53/35)

12 pull-ups

Accessory Work

Metcon (No Measure)

3 Rounds, Not for Time:

10 Landmine Rows

10 Landmine Situp to Press

:30 Face Up GHD Hold