Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
6 Up-Downs
10 Mountain Climbers
6 Bird Dogs
10 Barbell Deadlift
Into…
AMRAP x 3 MINUTES
5 Burpees
5 Barbell Upright Rows
5 Barbell Strict Press
5 V-Ups
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Ground to Overhead*
(Snatch or Clean and Jerk)
*Start Light and Build to Moderate. Goal is perfect mechanics.
(Score is Weight)
Workout
CrossFit Games Open Workout 20.1 (Time)
10 Rounds For Time:
8 Ground to Overhead (42.5/30)|(30/20)
10 Bar Facing Burpees
(Score is Time)