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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10 Rounds for Time

10 calorie Assault Air Bike
10 Squat Snatches (95/65 lb)
10 Push-Ups
10 Russian Twists (25/15 lb)

AMRAP in 20 minutes

10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike 

For Time

50-40-30-20-10 Push-Ups
100-80-60-40-20 Air Squats

5 Rounds for Reps

Max Push-Ups
Max Air Squats
10 Burpees

Rest 1 minute

4 Rounds For Time

40 Air Squats
30 Hand-Release Push-Ups 
20 Burpees
400 meter Run

For Time

100 American Kettlebell Swings (24/16 kg)
200 Russian Kettlebell Swings (24/16 kg)

*Every time you drop the kettlebell, perform:
5 Burpees
10 Push-Ups
15 Air Squats

For Time

50 Burpees
100 Push-Ups
200 Sit-Ups
300 Air Squats

For Time

1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Box Jumps (24/20 in)

Wear a ruck or a weighted vest (20/15 lb)

For Time

1,000 meter Run

Then, 5 Rounds of:
20 Air Squats
20 Burpees
20 Sit-Ups
20 Push-Ups

1,000 meter Run

Time Cap: 30 minutes

For Time

50-40-30-19-12 reps of:
Burpees
Air Squats
Push-Ups
Sit-Ups

At the end of each round, perform:
4 Pull-Ups
154 meter Sprint