Rattler CrossFit – Rattler CF

1: RCF Warm Up (No Measure)

1. Warm-up

50 Wallballs 20/14lbs

24 Strict pull-ups

2: Deadlift (3×3 @85%)

Touch and go, no bounce

3: Metcon (3 Rounds for time)

3. Interval

9-6-3

Front squat 225/145lbs

Burpee muscle-ups

Rest two minutes

12-9-6

Front squat 185/115lbs

Ring dips

Rest two minutes

15-12-9

Front squat 135/95lbs

CTB pull-ups

4: Metcon (Time)

4. Gymnastics

For time:

60 HSPU*

All sets must be 6 reps or LESS

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