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Nefarious Fitness and Performance – NFX

Puanga

Whakamahana

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Row (Pace: EZ→Mod→Hard)

MIN 2 – :20 Alt. Shoulder Taps + 5 Push-Up to Pike

MIN 3 – 7 BB Clean Deadlift + Elbow Punches in Remaining Time

Whakangungu

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 10 MINUTES

10 Handstand Push-Ups

8 Hang Power Clean (60/42.5)|(42.5/30)

-Rest 2:00-

AMRAP x 8 MINUTES

8 Handstand Push-Ups

6 Hang Power Clean (70/47.5)|(52.5/35)

-Rest 1:00-

AMRAP x 6 MINUTES

6 Handstand Push-Ups

4 Hang Power Clean (80/60)|(60/42.5)

*P1 works through a full round of the workout. P2 completes Max Cal Bike or Row. Once a full round is completed, partners switch.

(Score is Total Cals)