Mobility Warm Up:

 

January Programming:

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

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Gymnastic Push
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

Technique: RMU

MetCon:
EMOM 10 min
– Complete as many as possible unbroken RMU in 30 sec, than 15 DU
If you missed the DU, count penalty 1DU=1Burpee, and perform them after the EMOM

1) False grip ring row–SU
2) Close grip chin ups–DU
3) False grip C2R pull ups-DU
4) Rx’d