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Announcements

Punga Celebration
Friday 24 June
We will be having one class at 10am to 11am. After this class we will put on a pancake breakfast to come together, reflect on the year thats been and set some new goals for the the year ahead.

More info will be posted in our Team page

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 ROUND

300m Run

10 Plank to Pikes

8 BW Good Mornings

6 Ring Rows

Into…

1 ROUND

200m Run

20 Alt. Shoulder Taps

8 KB Deadlifts

6 Jumping Pull-Ups

Into…

1 Round

100m Run

20 Alt. KB Plank Taps

8 Russian KB Swings

6 Scap Pull-Ups

Skill

Metcon (No Measure)

3 SETS

1 Kip Swing

+

1 Kipping Pull-Up w/:01 Pause at Top

+

1 Kip Swing

-Rest as Needed b/t Sets-

Into…

2 SETS

5 Unbroken Kipping Pull-Ups or Feet Elevated Ring Rows

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 Max Russian KB Swings (70/53)|(53/35)

MIN 3 – 15 Pull-Ups

MIN 4 – :45 Max Alt. Plank KB Horn Taps

(No Measure)

KG KB: (32/24)|(24/16)