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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2 ROUNDS

12 Stick Pass Thru

10 Hollow Rocks

8 Arm Haulers

100m Run

INTO..

AMRAP x 4 MINUTES

100m Run

10 Stick OH Lunge-Lunge-Squat

5 Burpees

Strength

Overhead Squat (5-5-5*)

Tempo Overhead Squats (22X1)

*Build up to a Moderate weight.

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)

Workout

“COOL HANDS” (Time)

7 ROUNDS FOR TIME

7 Overhead Squats (52.5/35)|(35/25)

7 Bar Facing Burpees

7 Toes to Bar

100m Run

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Barbell Rollouts

15 Sit-Ups

:45 Barbell Front Rack Hold

-Rest As Needed b/t Sets-

(No Measure)