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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)