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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Mountain Climbers

10 Scap Push Ups

10 Alternating Piston Presses

10 Up Downs

Into…

2-3 SETS (2:00 Max)

5 Inch Worm Push Ups

5/5 Moose Antlers

Strength

Bench Press (Heavy 3-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep

(Score is Weight)

Week 9 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Single Arm DB Push Press (R) (50/35)|(35/20)

10 Push-Ups

10 Single Arm DB Push Press (L)

10 Up-Downs

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)