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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

1 ROUND

30 Singles Unders

10 Air Squats

10 Strict Press

10 Slow Deadlifts

Into…

2 ROUNDS

15 Double Unders

8 Wall Balls

8 Good Mornings

8 Push Press

8 KB Swings

8 Jumping Pull-Ups

Workout

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

50 Box Jump (24/20)

50 Jumping Pull-ups

50 Kettlebell Swings (24/16)|(16/12)

50 Walking Lunges

50 Knees to Elbow

50 Push Press (20/15)|(15/12)

50 Plate Good Mornings (25/15)|(15/10)**

50 Wall Balls (9/6)|(6/5)

50 Burpees

50 Double Unders

*P1 works while P2 Rests. Split work as needed.

**Plate Good Mornings, Empty Barbell Good Mornings.

(Score is Time)