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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 ROUND

400m Run

10 Alt. Elbow Punches

8 Barbell Strict Press

6 Up Downs

4/4 Moose Antlers

Into…

1 ROUND

200m Run

10 Arm Haulers

8 Barbell Push Press

6 Burpees

4/4 Pike Calf Stretch

Strength

Push Jerk (2×3 / 2×3 / 1×3*)

*First 2×6 Mod / Second 2×6 Mod+ / 1×6 Mod-Heavy

(Score is Weight)

Week 5 of 9

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 6 Push Jerks + Max Burpees over Bar (165/115)|(125/85)

MIN 3 – Rest

(Score is Total Burpees)

KG BB: (75/52.5)|(57/39)