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)