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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3 Rounds for Time

Buy-In:
25 Burpees

Then, 3 Rounds of:
10 Hang Snatches (115/85 lb)
20 Hand Release Push-Ups
50 Double-Unders

Cash-Out:
25 Burpees

AMRAP (with a Partner) in 40 minutes

50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

For Time

Buy-In: 44 Push-Ups

Directly into, 4 Rounds of:
400 meter Run
4 Front Squats (115/85 lb)
4 Burpees
4 Thrusters (115/85 lb)
4 Burpees
4 Push Presses (115/85 lb)
4 Burpees
4 Power Cleans (115/85 lb)
4 Burpees

Buy-Out: 44 Push-Ups

5 Rounds for Time

30 Push-Ups
6 Power Cleans (60/40 kg)
18 American Kettlebell Swings (32/24 kg)

Three 3-minute AMRAPs in 13 minutes

AMRAP in 3 minutes:
15 Deadlifts (225/155 lb)
Max Hand Release Push-Ups

Rest 2 minutes between rounds

AMRAP in 20 minutes

20 Push-Ups
20 Walking Lunges
20 Chair Dips
20 V-Ups

10 Rounds for Time

1 Strict Press (135/95 lb)
2 Push Presses (135/95 lb)
3 Push Jerks (135/95 lb)
4 Handstand Push-Ups
10 Push-Ups

3 Rounds for Time

50 Back Rack Lunges (115/85 lb)
800 meter Run
50 Hand Release Push-Ups

Rest 2 minutes between rounds.

10 Rounds For Time

10 Thrusters (95/65 lb)
10 Ring Push-Ups

AMRAP in 20 minutes

5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike