Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

A. Row 500m

50 Chest to deck push-ups

Back Squat (5 × 6 @40-50%)

Dumbbell Strict Press (5×3 @5lbs heavier than week 3 )

Metcon (AMRAP – Rounds and Reps)

3. Met-Con

AMRAP 20 minutes – Climb the ladder

2 DB snatch 70/50lbs

2 Pull-ups

2 Assault Bike calories

4 DB snatch 70/50lbs

4 Pull-ups

4 Assault Bike calories

6 DB snatch 70/50lbs

6 Pull-ups

6 Assault Bike calories

And so on..

Metcon (No Measure)

4. Bitch Work

EMOM 8 minutes

60′ Sled push – Medium weight march

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