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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 – NFX

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

2 ROUNDS

5/5 Moose Antlers

10 Slow Scap Pull-Ups

8 Barbell Strict Press

6 Snatch Grip Deadlift

Into…

2 ROUNDS

6 Burpees

6 Hang Snatch High Pull*

6 Ring Row

6 Kip Swings

*R2 complete Hang Muscle Snatch

Extended Warm-up

Metcon (No Measure)

3 SETS

5 TNG Power Snatch*

1 Round of Gymnastic Complex**

*Start Light and end slightly above workout weight.

**1 Rep of Complex…

2 Hips to Rig

+

1 Bar Muscle-Up

-Rest As Needed b/t Sets-

(No Measure)

Workout

CrossFit Games Open Workout 19.4 (Time)

FOR TIME

3 Rounds of:

10 Snatch (42.5/30)|(30/20)

12 Bar-facing Burpees

Rest 3 Minutes

3 Rounds of:

10 Bar muscle-ups

12 Bar-facing burpees

(Score is Time)
BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up