Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

Run 400m

9 Rope climbs

Clean and Jerk (3×1 @80-90%)

Clean and Jerk (4×1 @90+%)

Metcon (Time)

3. Met-Con

5 Rounds

15 Calorie row

5 Hang power cleans 165/110lbs

5 Thrusters 165/110lbs

Metcon (AMRAP – Rounds and Reps)

4. Bitchnastics

AMRAP 5 minutes

Sprint 100m (50m touch and go)

8 CTB pull-ups

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