Paranoid

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

12/10 SkiErg

10 PVC Passthroughs

8 Good Mornings

6 Hanging Scap Retractions

4 Pullups

Weightlifting

Split Jerk (3 x 9 (Technique Work))

3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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