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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

100m Run

5/5 Single Arm Ring Rows

5/5 Alt. Single Arm KB Deadlifts

Into…

1 ROUND

200m Run

5/5 Single Arm KB Upright Rows

:10 Dead Hang into :10 Active Hang

10 Scap Pull-Ups

Strength

Metcon (No Measure)

3 SETS

10/10 Single Arm Banded Lat Pull Down

10-15 Banded Pull-Apart

7-10 Strict Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

5 SETS

ON A 4:00 RUNNING CLOCK…

12 Chest to Bar Pull-Ups

18 KB Swings (24/16)|(16/12)*

200m Run

-Rest Remainder of Time-

*Option to use heavier KB.

(Score is Slowest Set)

Optional Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Banded Plank Hold

(No Measure)