Atarim

 
Quickie WOD (730)

3 rounds
1min Max wallball
1min max boxjump
1min max situps
1min max pullups/ring rows
1min rest

 

 
CrossFit
Strength 15min:
Floor press

0-1: practice sets of 5

1-6: 5×5 (add 2.5kg from last week)

6+: Establish new 1RM

 

 
Metcon:
4 RFT:
400m run
15 ring pushups
15 box jumps

 

Dizengoff
Strength:
3xME-1strict ring muscle up+2ring dips
(or superset max chinup+max ring dip)

Metcon:
4 RFT:
400m run
15 ring pushups
15 box jumps

 
Intermediate CrossFit (2115)

Skill: Burpee efficiency
MetCon: 30-20-10 reps of
Burpee box jump 60/50 cm
Row (cal)

Post your scores to the Whiteboard.