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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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

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)