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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

200m Run

Into…

1 ROUND

25ft Alt. Knee to Chest

25ft Alt. Toy Soldier

25ft Toe Walks

25ft Heel Walks

25ft High Knees

25ft Butt Kickers

Into…

2 ROUNDS

R1: 10 Alt. Lunges → R2: 10 BB Back Rack Lunges

10 Alt. Step-Ups → 8 Box Jumps

8 Scap Pull-Ups → 8 Bigger Kip Swings

8 Kip Swings → 8 Kipping Knees to Chest

100m Run

Workout

Metcon (Time)

FOR TIME*

1600m Run

120 Box Jump Overs (24/20)

100 Alt. Back Rack Lunges (52.5/35)|(35/25)

80 Toes to Bar

*Partition All Work as Needed.

(Score is Time)