Mobility Warm Up:

 

 

January Programming:

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

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Technique: 10 min Ring MU Practice.
Then…

Gymnastic Push by ability:
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed

MetCon: 13.3 Open
12 min AMRAP

150 Wall balls
90 DU
30 RMU

*Ask coach for scaling options