Rattler CrossFit – Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

Run/walk 400

3. Skill Review

A. Back squat

4. New Skill:

A. Dumb bell Snatch

B. Russian lunge

Metcon (AMRAP – Rounds and Reps)

Rounds in 10 minutes:

10 dumb bell snatch R

Russian lunge 25 ft

10 dumb bell snatch L

Russian lunge 25 ft

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