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 30 minutes

5 Deadlifts (120/90 kg)
7 Pull-Ups
9 Push-Ups

AMRAP in 8 minutes

12 Ring Dips
10 Strict Presses (20/15 kg bar)
8 Thrusters (20/15 kg bar)
6 Push-Ups
4 Kettlebell Sumo Deadlift High-Pulls (24/20 kg)

8 Rounds For Time

8 Thrusters (75/55 lb)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55 lb)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls (75/55 lb)
8 Handstand Push-Ups
8 Toes-to-Bar

Then 800 meter Run

8 Rounds for Time

11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups

10 Rounds For Time

10 Thrusters (95/65 lb)
10 Ring Push-Ups

AMRAP in 20 minutes

8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike

For Time (with a Partner)

Buy-In: 3,650 meter Air Bike

Then, 10 Rounds of:
1 Power Clean (175/125 lb)
7 Ring Push-Ups
20 Deadlifts (175/125 lb)
10 Toes-to-Bars

Buy-Out: 27 Synchronized Partner Burpees

AMRAP in 30 minutes

50 meter Swim
10 Push-Ups
15 Air Squats

5 Rounds for Time

2 Right-Arm Kettlebell Turkish Get-Ups (24/16 kg)
2 Left-Arm Kettlebell Turkish Get-Ups (24/16 kg)
8 Hindu Push-Ups
24 Hindu Air Squats

For Time

150 Wall Ball Shots (20/14 lb)
100 Push-Ups
50 Air Squats
25 Sit-Ups