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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For Time

100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike

4 Rounds for Time

800 meter Sprint
25 Hand Release Push-Ups
25 Air Squats

5 Rounds For Time

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest

74-44-11 Reps for Time

Burpees
Push-Ups
Sit-Ups
Air Squats

Cash-In: 1,000 meter Run

Directly into AMRAP in 22 minutes of:
23 Air Squats
7 Burpees
14 Push-Ups

Cash-Out: 1,000 meter Run

AMRAP in 15 minutes

3 Ground-to-Overheads (70/50 kg)

Then, 3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
30 Double-Unders

For Time (with a Partner)

100 No Push-Up Ruck Burpees (30/20 lb)

Then, 2 Rounds of:
24 Ruck Swings (30/20 lb)
64 Push-Ups
24 Ruck Squats (30/20 lb)
64 Sit-Ups

For Time

150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
10 mile Bike
3 mile Run
1,000 Double-Unders
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups

Wear a Weight Vest (20/14 lb) during the first 300 reps (initial air squats, push-ups, and pull-ups)

2 Rounds for Time

400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)

For Time

5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1 pood)

Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups

Then:
50 Burpees