Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

a. 4×10 Reverse hyper

b. 3×12 Hip Extension

c. AMRAP 4 minutes

5 Burpees to target

5 CTB pull-ups

Back Squat (5×5 @72.5%)

Metcon (Time)

Met-Con

21 Dumbbell thrusters 50’s/35’s (lbs)

7 Muscle-ups

15 Dumbbell thrusters 50’s/35’s (lbs)

7 Muscle-ups

9 Dumbbell thrusters 50’s/35’s (lbs)

7 Muscle-ups

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