Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/

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Gymnastic pull by ability:

1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME false grip C2R pull ups
4) 5xME Strict RMU

MetCon: 3RFT
400 m run
21 Box Jumps
15 C2B Pull ups
9 Dips

*Ask coach for scalng options