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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

:20 Plate Hops

10 Front Foot Elevated Reverse Lunges

5 Perfect Air Squats (:02 pause at bottom)

INTO…

2 ROUNDS

:20 Single Unders

10 Alt. Standing Knee Pulls

5 Plate Front Squats

INTO…

2 ROUNDS

:20 Big Jump Single Unders

10 Jumping Air Squats

Strength

Back Squat (Heavy 3-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep

Week 1 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

50 Double Unders

12 Back Squats (95/65)|(65/45)

-Rest 2:00-

AMRAP x 6 MINUTES

50 Double Unders

6 Back Squats (135/95)|(95/65)

(Score is Total Rounds + Reps)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)