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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2 SETS (8:00 CAP)

100m Run

10 Up-Downs

5 Lunge-Lunge-Squats

:30 Squat Hold

Into…

2 SETS

100m Run

10 Burpees

15 Air Squats

Strength

Back Squat (1×5 / 1×5 / 1×5*)

1×5 @65%

1×5 @75%

1×5 @85%

*Back Squat Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50 Air Squats

400m Run

25 Burpees To Target*

200m Run

*Target is 6 inches above standing reach.

(Score is Rounds + Reps)