Mobility Warm Up:

 

January Programming:

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

---

Deadlift/Snatch:
A) 5×5 Deadlift weight from elements.
B) Establish 5RM Deadlift.
C) Establish 1RM Hang snatch
D) Establish 1RM Snatch.

MetCon: For time 100 KB swings
*5 T2B/K2E/10 V-ups penalty for dropping the KB.

A) 16/12 kg Russian swing
B) 24/16 kg Russian swing
C) 24/16 kg American swing
D) 32/24 kg American swing