Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

a. 4×8 Good mornings

b. 4 Rounds

2 Rope climbs

10 Calorie row

Back Squat (4×4 @82.5%)

Strict Press ( EMOM 10 minutes 3 reps @62.5% AFAP)

Metcon (AMRAP – Reps)

Met-Con

AMRAP 15 minutes

Row 250/200m

10 OHS 135/95lbs

10 CTB pull-ups

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