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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7 Rounds for Time

7 Deadlifts (135/95 lb)
19 Push-Ups
7 Power Cleans (135/95 lb)
19 Pull-Ups

Wear a Weight Vest (20/14 lb)

For Time

1000 meter Row
50 Push-Ups
30 Bodyweight Deadlifts
40 Push-Ups
20 Bodyweight Deadlifts
30 Push-Ups
10 Bodyweight Deadlifts
1000 meter Row

For Time

400 meter Run
50 Pull-Ups
100 meter Farmer's Carry (2x50/25 lb)
50 Dips
100 Push-Ups
50 Knees-to-Elbows
100 Sit-Ups
400 meter Run

For Time

6 minute Hang Hold (cumulative)

Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups

AMRAP in 10 minutes

15 Lunges
10 Push-Ups
15 Lunges
20 Sit-Ups

For Time

100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run

For Time

5 mile Assault Air Bike (in 2 minute max intervals)

After each 2-minute interval, if the 5-mile goal is not met, perform:
50 Air Squats
50 Push-Ups
50 AbMat Sit-Ups

AMRAP in 21 minutes

3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike

For Time

5 mile Run

After each 5 minute run interval:
50 Air Squats
50 Push-Ups

Five 3-minute AMRAPs in 19 minutes

3 Kettlebell Power Cleans (40/32 kg)
6 Push-Ups
9 Air Squats