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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

2 ROUNDS

12 Up-Downs

6/6 SA DB Strict Press

12 Alt. Lunges

12 Sit-Ups

Into…

2 ROUNDS

12 Slam Ball Ground to Overhead

6/6 SA DB Floor Press

12 Goblet Squats

12 Tuck-Ups

Strength

Bench Press (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off 1RM

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

24 Up-Downs

21 DB Floor Press (22.5/15)|(15/10)

18 Slam Balls (15/10)|(9/6)

15 Jumping Air Squats

(Score is Time)