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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

1 ROUND

100 Run

5 Push-Up to Pike

10 Cossack Squats

10 Scap Pull-Ups

10 Ring Rows

Into…

1 ROUND

8 Wall Ball Front Squats

8 Elbow Punches

8 Strict Press

8 Small Kip Swings

Into…

1 ROUND

6 Wall Balls

6 BB Muscle Clean

6 BB Push Press

6 Big Kip Swings

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

30 Wall Balls (9/6)|(6/4)

20 Push Jerks (80/60)|(60/42.5)

30 Chest to Bar Pull-Ups

*P1 works while P2 rests. Split work as Needed.

(Score is Rounds + Reps)