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 60 minutes

Max Distance Run

Every 5 minutes, perform:
15 Push-Ups
15 Back Widows

For Time

57 calorie Row
57 Kettlebell Swings (24/16 kg)
57 Dumbbell Snatches (50/35 lb)
57 Wall Ball Shots (20/14 lb)
57 Push-Ups
57 calorie Assault Bike

4 Rounds for Time

Buy-In: 
1 mile Assault Air Bike

Then, 4 Rounds of:
5 Bear Complexes (135/95 lb)
10 Pull-Ups
10 Push-Ups
400 meter Run

Buy-Out:
1 mile Assault Air Bike

For Time

50-40-30-20-10 reps of:
Burpee Jumping Air Squats
Push-Ups

For Time

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

For Time (with a Partner)

800 meter Run (together)
100 Pull-Ups
100 Synchronized Push-Ups
150 Synchronized Air Squats
800 meter Run (together)

10 Rounds for Time

20 Push-Ups
20 Air Squats
20 Mountain Climbers (Left+Right=1)
20 Jumping Jacks

For Time

50 Burpees 
50 Air Squats
50 Hollow Rocks
50 Push-Ups

Buy-in:
1000 meter Row

For Time

2,012 meter Run

Directly into, 4 Rounds of:
8 Burpees
26 Jumping Lunges
8 Hand Release Push-Ups
26 Jumping Squats

AMRAP in 20 minutes

1 Burpee
2 Box Jumps (30/24 in)
3 Kettlebell Swings (70/53 lb)
4 Pull-Ups
5 Push-Ups
6 Air Squats

Wear a Weight Vest (20/14 lb) for the first 10 minutes only