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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AMRAP in 20 minutes

20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups

5 Rounds for Time

5 Deadlifts (185/135 lb)
5 Power Cleans (185/135 lb)
5 Bar-Over Burpees/ Bent-Over Rows (185/135 lb)
5 Babell Push-Ups
5 Bar-Over Burpees
25 calorie Assault Air Bike

EMOM in 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

AMRAP in 20 minutes

50-40-30-20-10 reps of:
Push-Ups
Kettlebell Swings (53/36 lb)

Then in the remaining time, AMRAP of:
Air Squats

5 Rounds for Reps in 50 minutes

3 minutes of Max Rope Climbs
2 minutes of Max Air Squats
2 minutes of Max Push-Ups
3 minutes to Run 400 meters

Wear a weight vest (20/14 lb)

AMRAP in 15 minutes

5 Burpees
10 Push-Ups
15 Air Squats
6 meter Bear Crawl (3 meter there and back)

For Time

100 Wall Ball Shots (20/14 lb)
25 Burpees
100 Lunges 
25 Burpees
100 Hand Release Push-Ups
25 Burpees 
100 Air Squats
25 Burpees

10 Rounds for Time

22 Push-Ups
22 meter Walking Lunges
22 Air Squats
22 meter Bear Crawl
200 meter Run

Time Cap: 50 minutes

For Time

1,000 meter Burden Run (25 kg sandbag)
100 Push-Ups
100 Sit-Ups
100 Air Squats
100 Double-Unders
100 ft Rope Climbs (accumulate over multiple ascents)
1,000 meter Burden Run (25kg sandbag)

AMRAP in 23 minutes

23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)