Rattler CrossFit – Women’s Class

RCF Warm Up (No Measure)

1. Warm-up

Row 500m

30 Weighted step-ups w/30/15lbs dumbbells

Metcon (No Measure)

3 sets of 15 Reps

· Seated Shoulder Dumbbell Press

· Standing Dumbbell Lateral Raise

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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