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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 EZ Row

10 Slam Ball Deadlifts

8 Step-Ups (24/20)

6 BB Good Mornings

Into…

1 ROUND

1:00 Mod Row

10 Slam Ball G2OH

8 Tall Step-Ups (30/24)

6 BB High Hang High Pulls

Into…

1 ROUND

200/150m Row

10 Slam Balls

8 Box Jumps

6 BB High Hang Muscle Cleans

Strength

Metcon (Weight)

4 SETS FOR QUALITY

3 Hang Power Cleans*

3 Tall Box Jumps**

-Rest as Needed b/t Sets-

*Build Up To or Past Workout Weight

**Increase Height Every Set

(Score is Weight)

Workout

“TIME THIEF” (Time)

8 ROUNDS FOR TIME

200/150m Row

9 Slam Balls (30/20)|(20/10)

6 Box Jumps (30/24)

3 Hang Power Cleans (185/135)|(135/95)

(Score is Time)

KG SB: (15/10)|(10/5)

KG BB: (85/60)|(60/42.5)

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

9 Slam Balls (30/20)|(20/10)

6 Box Jumps (30/24)

3 Hang Power Cleans (185/135)|(135/95)

*P1 works through 1 full round while P2 completes Max Meters on the Rower. Once a full round is complete, partners switch.

(Score is Total Meters)

KG SB: (15/10)|(10/5)

KG BB: (85/60)|(60/42.5)