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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21-15-9 Reps for Time

Overhead Squats (95/65 lb)
Hand Release Push-Ups

For Time

50 Hand Release Push-Ups
1 mile Run
50 Hand Release Push-Ups

Wear a Weight Vest (20/10 lb)

AMRAP in 20 minutes

3 Overhead Squats (95/65 lb)
6 Overhead Lunges (95/65 lb)
9 Power Snatches (95/65 lb)
12 Push-Ups
15 calorie Assault Air Bike

AMRAP in 25 minutes

5 Bear Complexes (135/95 lb)
10 Bar-Over Burpees
15 Toes-to-Bars
20 Push-Ups
25 calorie Assault Air Bike

5 Rounds for Time

15 Air Squats
15 Burpees
15 Hand Release Push-Ups

6 Rounds For Time

24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

For Time

200 meter Run
32 Air Squats
200 meter Run
32 Push-Ups
200 meter Run
32 Deadlifts (95/65 lb)

AMRAP in 20 minutes

40 Air Squats
20 Push-Ups
10 Reverse Burpees

Every 2 minutes on the minute starting 0:00, perform:
40 Double-Unders

2 Rounds for Time

35 Knees-to-Elbows
35 Thrusters (45/35 lb)
35 Air Squats
35 Overhead Squats (45/35 lb)
35 Hand Release Push-Ups

For Time

400 meter Run
100 Crunches
400 meter Run
100 Burpees
400 meter Run
150 Push-Ups
400 meter Run
200 Air Squats
400 meter Run