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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With a Running Clock in 35 minutes

First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint

Partners alternate rounds

Then, 5 minutes to find a 1-rep-max Partner Deadlift

30 Rounds for Time

5 Hand Release Push-Ups
10 Goblet Squats (pick load)
15 Double-Unders

For Time

15 minute Wall Squat Hold (cumulative)

Every time athlete rests, perform:
5 Push-Ups
10 Jumping Jacks
15 V-Ups

21-15-9 Reps for Time

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

EMOM in 12 minutes

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

21-15-9 Reps for Time

Calories Assault Air Bike
Thrusters (95/65 lb)
Pull-Ups
Push-Ups
Sit-Ups

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)