Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

100 Double-unders

50 Weighted step-ups with 30/15lbs dumbbells

Power Snatch (3 sets × 1 rep @80-90%)

Power Snatch (4 sets × 1 rep @90-100+%)

Metcon (3 Rounds for time)

3. Interval

3 Rounds

Run 400m

21 SDLHP 115/75lbs

21 HSPU

Rest 1 minute

Metcon (No Measure)

4. Bitch Work

5 Rounds

150′ Sled drag – backward facing, medium weight march.

Rest 2-4 minutes

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