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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike/Row (EZ-MOD)

8 Barbell Strict Press

10 Tall Jumps or Penguin Taps

8 Scap Ring Rows

Into…

1 ROUND

:20 Bike/Row (FAST)

8 Barbell Push Press

15 Double Unders or :20 of DU Attempts

8 Ring Rows

Strength

Bench Press (1×5 / 1×5 / 1×5*)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off 1RM

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

8 SETS (:20 ON / :10 OFF)

MOVT 1 – Cal Bike/Row

MOVT 2 – Push Press (42.5/30)|(30/20)

MOVT 3 – Double Unders

MOVT 4 – Ring Rows

1 SET = MOVT 1 to MOVT 4.

-No Additional Rest b/t Sets-

(Score is Total Reps)