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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2 ROUNDS

12/8 Cal Bike/Row

6 Inchworms + Double Push-up

12 Hollow Rocks

6 Arm Haulers (Slow and Controlled)

Into…

AMRAP IN REMAINING TIME

6/6 SA Ring Rows

8 Strict Hanging Knee Raises

8 DB Around The Worlds

Workout

Metcon (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…

70/52 Cal Bike or 90/72 Cal Row

40 Hand Release Push-Ups

6 Rope Climbs

Max TTB in Time Remaining…

-Rest 2:00-

ON A 6:00 RUNNING CLOCK…

35/26 Cal Bike or 45/36 Cal Row

20 Hand Release Push-Ups

3 Rope Climbs

Max Toes to Bar in Time Remaining…

(Score is Total Toes to Bar Reps)