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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

1 ROUND

5 Inch Worms

10 Step-Ups

10 WB Push Press

10 Elbow Punches

Into…

1 ROUND

5 Push-Up to Pike

8 Step-Overs

8 WB Front Squats

5 Clean Deadlift

Into…

1 ROUND

5 Burpees

6 Wall Balls

6 Box Jump-Overs

5 Hang Muscle Clean

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES (1:00 ON / 1:00 OFF)*

5 Handstand Push-Ups**

10 Wall Balls (9/6)|(6/4)

5 Hang Power Cleans (70/47.5)|(52.5/35)

10 Box Jump Overs (24/20)

*P1 works through the movements while P2 Rests. When the first 1:00 interval is finished, P2 begins their round. P1 will always work during the ‘ON’ interval and P2 will work during the “OFF” interval. Pick up where you left off.

**Strict HSPU optional.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB or BB Strict Press