CrossFit Atarim and Dizengoff
Strength:
Shoulder press

0-1 practice sets of 5 with weight from elements
1-6
Establish 5RM / 5×5 @85% of 5RM

6+ Est 1RM

Metcon:
21-15-9
Wallball

clapping pushup

TTB

Intermediate WOD (2115 at Dizengoff):

 

Skill handstand walk
MetCon: “Annie” 50-40-30-20-10 reps of
Double unders
Sit ups

 

 

Quickie WOD (7:30)

20 min AMRAP

3xrun up stairs
5 burpees
10 pushups
15 situps

Post your scores to the Whiteboard.