Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

50 Wallballs

45 GHD sit-ups

Deadlift (10 sets × 3 reps @60% )

Drop and reset each rep

Metcon (8 Rounds for time)

3. Bitch Work

8 Rounds

Run 400m

Rest 1:1

Metcon (10 Rounds for reps)

4. Gymnastics

Every 2 minutes for 10 rounds (20 minutes)

1 Max set of muscle-ups

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