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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

25’ High Knees

25’ Butt Kickers

10 Up Downs

INTO…

AMRAP x 3 MINUTES

50m Run

5 Strict Presses

5 Push Presses

Strength

Shoulder Press (Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Strict Press

Week 1 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

600m Run

30 Sit-Ups

30 DB Push Press (50/35)|(35/20)

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)