Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

3 Rounds of:

400m Run

30 Double Unders

Shoulder Press (EMOM for 10min 3 Strict Shoulder Press)

Metcon (3 Rounds for reps)

Burpee + 185-lb. back-squat ladder

Rest 3 minutes

Burpee + 115-lb. shoulder-press ladder

Rest 3 minutes

Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.