Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)


a. 3×10 Good mornings (light-medium weight)

b. 3 Rounds

.5 Mile Assault Bike

15 Box jump overs 24/20″

15 Push-ups

Deadlift (Work up to ONE heavy set of 3 deadlifts)

Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat

Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3.

Metcon (AMRAP – Reps)


AMRAP 12 Minutes

6 Muscle-ups

12 Front squats 135/95lbs

18/15 Calorie row