Air Squats

For Time (30min Cap)

  • 800m Run
  • 200 push-ups
  • 300 air squats
  • 800m Run

Break the push-ups and squats up as needed.

For Time

  • Half Murph

For Time

  • 200 push-ups
  • 300 Air Squats
  • 3000m Row

Break up any way you want.

Chelsea” 30min EMOM

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

If it is too easy and a rep or more of each. If it is too hard, turn it into an AMRAP or reduce a rep or more of each.

8 Rounds For Time

  • 200m Run
  • 50ft 80/50lb ball carries
  • 50ft kettlebell farmer Carries (53s/35s)

Cashout: 150 air squats

Half – Murph

  • 800m Run
  • 50 Pull-Ups
  • 100 Push-ups
  • 150 Air Squats
  • 800m Run

CrossFit’s® Cindy – 20 min AMRAP

  • 5 pulls-ups
  • 10 push-ups
  • 15 air squats

10 min AMRAP Air Runner

  • :30 Max Meters
  • :30 Rest

10 Min AMRAP – You go, I go

  • 25m Run
  • 3 pull-ups
  • 5 push-ups
  • 8 Air Squats

Cash-out: 50 Sit-ups

10min AMRAP

  • 20 Single Under Jump Ropes + 20 per round
  • 5 Deadlifts (185/125)
  • 3 Cleans
  • 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

  • 250m Run (3 laps around the basketball court or 5 down and backs)
  • 5 toes to bar
  • 10 push-ups
  • 15 Air squats

For Time (team of 4)

  • 400 Air Squats
  • 300 Sit-ups
  • 200 Pull-ups
  • 100 Wall Walks
  • 50 balls slams. (80/50)