Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

Warm-up

a. 3×10 GHD sit-ups

b. 3×10 Reverse hyper (if available)

c. 3 Rounds

15 Assault Bike calories

15 Empty bar thrusters

Back Squat (4×4 @80%)

Metcon (Time)

Met-Con

Run 1 mile

30 Toes to bar

60 Double-unders

20 Toes to bar

40 Double-unders

10 Toes to bar

20 Double-unders

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