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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES*

Buy-in: 4 Cal Bike or Row

MIN 1: Alt Groiners

MIN 2: WB Thruster

MIN 3: Dead Hang

MIN 4: 3-5 Strict Pull-ups or Ring Rows

MIN 5: Burpees

Workout

“TE TIMATANGA O TE WIKI” “THE BEGINNING OF THE WEEK” (Time)

FOR TIME

100/80 Cal Row or 75/60 Cal Bike

75 Thrusters (20/15)

50 Pull-Ups

75 Wall Balls (9/6)

100/80 Cal Row or 75/60 Cal Bike

(Score is Time)
If you have a weighted vest, put it on!