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Nefarious Fitness and Performance – NFX

Warm-up (No Measure)

AMRAP x 4 MINUTES
:30 Bike or Row @ Mod
4 KB Deadlifts
4 KB High Pulls
4 Tuck-Ups

Into…

AMRAP x 4 MINUTES
:30 Bike or Row @ Hard
4 Russian KB Swings
4 Mixed Grip Ring Rows
4 V-Ups

Whakamahana – Warm-up

Hei Mahi – Workout

Metcon (Time)

FOR TIME*
200 Russian KB Swings (32/24)|(24/16)
150 Sit-Ups
100/80 Cal Bike or 130/100 Cal Row
15 Rope Climbs

*Partition as needed to complete all reps.

(Score is Time)