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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

1 ROUND

10 Alt. Samson Stretch

20 Deficit Calf Raises (On Plate)

10 Bootstrappers

Into…

2 ROUNDS

10 Plate Front Squats

10 Burpees

10 Alt. Cossack Squat

Strength

Back Squat (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

CrossFit Games Open Workout 18.2 (Time)

FOR TIME

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

DBL DB Squats (22.5/15)|(15/10)

DB Facing Burpees

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)