CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– Banded Shoulder Mobility
– Band Pull Aparts
Metcon
The Granite Games Workout #2 & #3
Workout #2 – 8 Minute AMRAP
8 Ring Muscle Ups
12 Snatch 115/75
-2 minute rest-
Workout #3 – 10 Minute AMRAP
15 Calorie Row
12 Shoulder 2 Overhead 115/75
9 Box Jump Overs 24in/20in
SCALED
Workout #2 – 8 Minute AMRAP
8 Ring Rows
12 Snatch 75/55
-2 minute rest-
Workout #3 – 10 Minute AMRAP
15 Calorie Row
12 Shoulder 2 Overhead 75/55
9 Box Jump Over/Step Overs 24in/20in
2019 Granite Games Workout #2 (AMRAP – Reps)
Workout #2 – 8 Minute AMRAP
8 Ring Muscle Ups
12 Snatch 115/75
SCALED – 8 Minute AMRAP
8 Ring Rows
12 Snatch 75/55
2019 Granite Games Workout #3 (AMRAP – Reps)
Workout #3 – 10 Minute AMRAP
15 Calorie Row
12 Shoulder-To-Overhead (115lbs75lbs)
9 Box Jump Overs (24in/20in)
SCALED – 10 Minute AMRAP
15 Calorie Row
12 Shoulder 2 Overhead (75lbs/55lbs)
9 Box Jump/Step overs 24in/20in
Strength
With Time Remaining Do
Seated DB Shoulder Press
3/4 sets of 8-12 reps
AND
Banded Triceps Extensions
3 sets 15 reps (red or blue)