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

Buy-in: 67 Push-Ups

Then, 3 Rounds of:
800 meter Run
23 Pull-Ups
23 Wall Ball Shots
21 Deadlifts (165/105 lb)

Cash-out: 67 Push-Ups

For Time

Cash-In:
1950 meter Row

Then, 3 rounds of:
6 Snatches (135/95 lb)
25 Push-Ups

Then, 8 Rounds of:
6 Front Squats (135/95 lb)
25 Double-Unders

Cash-Out:
1953 meter Row

Four Tabatas for Total Reps in 19 minutes

Tabata Jumping Jacks
Rest 1 minute

Tabata Push-Ups
Rest 1 minute

Tabata Duffel Bag Swings
Rest 1 minute

Tabata V-Ups

Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals.

For Time

100 Alternating Pistols

Every minute on the minute starting at 0:00, perform:
10 Push-Ups

EMOM in 12 minutes

Odd: 10 foot Elevated Ring Rows
Even: 10 foot Elevated Ring Push-Ups

AMRAP in 31 minutes

Buy-in: 42 calorie Assault Bike

Then, AMRAP in remaining time of:
7 Strict Pull-Ups
4 Deadlifts (335/225 lb)
18 Push-Ups
400 meter Sandbag Run (48/36 lb)

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