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
15/12 calorie Ski
15 Push-Ups
15 GHD Sit-Ups

For Time:
150 Push Ups (Only rest in the Plank)
* Start with 10 GHD's, every time you break, and finish*

Strength
Squat Clean (1 Rep Max)
12 mins

Metcon (2 Rounds for reps)
5 min Amrap
Max Cal. Assault Bike
- into -
10 min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Strength
Deadlifts (3x3 @95%)
Shoulder Presses (3x3 @95%)

Metcon 
For Time
3 Rounds of:
25 Push-Ups
50 Ring Rows

- Into -

3 Rounds of:
25 yard Front Rack Lunge(50s/35s)
50 Air Squats

20 min Time Cap

Strength
Front Squat (6x5 @80%)
Bench Press (6x5 @80%)

Metcon 
For Time:
2000m/1750m Ski
- Every 2 mins 20/15 Push Ups

* Start with 20/15 Push Ups 
*16 min Time Cap

Strength
5x10 Back Rack Lunges
Every 2 mins at a moderate weight

Metcon
For Time:
50/40 Cal. Assault Bike
6 rds of "Cindy"
35/25 Cal. Assault Bike
5 rds of "Cindy"
20/15 Cal. Assault Bike
4 rds of "Cindy"

25 min Time Cap

"Cindy"
1rd
5 pull ups
10 Push Ups
15 Air Squats

Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight

Metcon 
For Time:
20 SHSPU
30 Pull Ups
40 Push Ups
50/40 Cal. Ski
40 Push Ups
30 Pull Ups
20 SHSPU

22min Time Cap

3 Rounds for Time
8oom Run
7 Rope Climbs
28 Push-Ups

3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats

Strength
Bench Press (5x3)
Every 2 mins, Add weight each set

Metcon
10 Rounds for Time
10 Inverted Ring Row
10 Push Ups

Metcon
For Time:
50 GHD's
50 Abmat Sit Ups
50 T2B