Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

100 Double-unders

50 Chest to deck push-ups

Snatch ( 3 sets × 1 reps @80-90% )

Snatch (4 sets × 1 reps @90-100+%)

Metcon (Time)

3. Interval

Met-Con

3 Rounds

30 Pull-ups

20 Assault Bike calories

10 Squat snatch 135/95lbs

Metcon (No Measure)

4. Bitch Work

6 Rounds

100m Sled drag – Forward facing, light weight, sprint.

Rest +/- two minutes (100 meters, not feet)

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