CrossFit Atarim
Strength 15min:
Squat
0-1 month:
sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 from last week)
6+ months:
1x3x80%
1x3x85%
1xMAXx90%
then

 
Metcon:
12 Min AMRAP

50m suitcase carry 32/24
100m shuttle sprint (50+50)

 

CrossFit Dizengoff

 

Skill: 18:15 Ring Muscle Up
Technique:
Kipping HSPU
then

 
Metcon:
3 RFT
200m Row
30 Wallball
20 HSPU
10 pistols

order does not matter

Post your scores to the Whiteboard.