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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

:30 Farmers Hold

10 Wall Ball Push Press

:30 Bar Hang

Into …

1 ROUND

100m Run

:30 Farmers Hold

10 Wall Ball Front Squats

10 Scap Pull-Ups

Into …

1 ROUND

100m Run

:30 Farmer’s Hold

10 Wall Balls

10 Kip Swings

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

ON A 9:00 RUNNING CLOCK …

100m KB Farmer Carry (70/53)|(53/35)

into….

AMRAP in Remaining Time …

100m Run

8 Wall Balls (20/14)|(14/10)*

8 Pull-Ups

*Option for Heavier Wall Ball

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)

KG WB: (9/6)|(6/5)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

10 DB Bent Over Reverse Flyes

10/10 DB Tricep Kick Backs

20 Single DB Bicep Curls

(No Measure)