Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

50 Wallballs

32 Strict pull-ups

Deadlift (10 × 3 @65%)

Drop and reset each rep.

How fast can you lift the bar using the same form from the past 12 weeks?

Metcon (3 Rounds for time)

3. Interval

Every 3 minutes for 15 minutes (5 rounds)

75 Double-unders

10 Muscle-ups

Metcon (Time)

4. Met-Con

25-20-15

Burpees to 6″ target

Toes to bar

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