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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

1 ROUND (8:00 CAP)

1:00 Bike/Row EZ Pace

10 Scap Push-Ups

8 Clean Deadlifts

8 Barbell Strict Press

Into…

1 ROUND

:45 Bike/Row Mod Pace

8 Alt. Bird Dogs

6 Barbell Upright Rows

6 Barbell Strict Press + :20 OH Hold after final rep

Into…

1 ROUND

:30 Bike/Row Hard Pace

6 Hang Muscle Cleans

8 Alt. Elbow Punches

6 Barbell Push Press + :20 OH Hold after final rep

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

2 Power Cleans

+

1 Jerk

*Build up to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2:00 ON / 1:00 OFF

12/10 Cal Bike or 15/12 Cal Row

Max Clean and Jerks (80/60)|(60/40) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

(Score is Total Time)