Push-Up

You most likely did a push-up at some stage in your life before beginning CrossFit, but you may not have done the full spectrum of motion pushups we use in CrossFit. Your arms should be absolutely straight at the top, and your chest should be in touch with the ground at the bottom.

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20 Alternating Rounds (with a Partner) for Time

Max Push-Ups
Max Bodyweight Partner Rows

AMRAP in 21 minutes

400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups

For Time

50 Deadlifts (135/95 lbs)
50 Double Kettlebell Swings (24/16 kg)
50 Push-Ups
50 Clean-and-Jerks (135/95 lb)
50 Pull-Ups
50 Kettlebell Taters (24/16 kg)
50 Box Jumps (24/20)
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders

AMRAP in 30 minutes

100 foot Walking Lunges
25/20 Hand Release Push-Ups
100 foot Walking Lunges
25 Burpees

For Time (with a Partner)

With a Running Clock:

2 Rounds of:
200 meter Buddy Carry
20 Planking Partner Burpees

Then, 10 Rounds of:
8 Synchronized Pull-Ups
12 Synchronized Push-Ups

Two 15-minute AMRAPs in 30 minutes

AMRAP from 00:00-15:00
5 Snatches (115/85 lb)
11 Wall Ball Shots (20/16 lb)
14 Push-Ups

AMRAP from 15:00-30:00
7 Muscle-Ups
12 Burpees
16 Double-Unders

 5 Rounds for Time (in a Team of 3)

10 Squat Cleans (60/40 lb)
20 Push-Ups
Rest

For Time (with a Partner)

1 mile Run (together)
31 Push-Ups (each)

Then, 20 Rounds of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)

Then, perform:
31 Push-Ups (each)
1 mile Run (together)

For Time

800 meter Run
12 Pull-Ups
24 Kettlebell Swings
48 Toes-to-Bars
96 Sit-Ups
48 Push-Ups
24 Deadlifts (225/185 lb)
12 Pull-Ups
800 meter Run

For Time

400 meter Run
23 Push-Ups
53 Goblet Squats (53/35 lb)
400 meter Run
23 Push-Ups
53 Kettlebell Swings (53/35 lb)
400 meter Run