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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 SET (2:00 MAX)

10 Alt. Groiners

10 Samson Lunges

5 Bootstrappers

5 Push Ups to Downward Dog

Into…

AMRAP x 6 MINUTES

5-10-15-10-5…

Up-Downs

Med Ball Thrusters

Butterfly Sit-Ups

Strength

Tempo Front Squat (2×3 / 2×3 / 1×3*)

2×3 (11X1)

2×3 (11X1)

1×3 (10X1)

*First 2×3 Mod-Heavy / Second 2×3 Heavy / 1×3 Heavy+.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 7 of 9

Workout

Metcon (Time)

FOR TIME*

15-25-35-25-15

Up-Downs

Wall Balls (20/14)|(14/10)

*After Every Full Set, Complete 15 Sit-Ups

(Score is Time)

KG WB: (9/6)|(6/5)