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)