Air Squats

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)

10 rds For Time (30min Cap)

• 500m C2 Bike
• 50m Shoulder Ball Carry (80/50)
• 15 Air Squats
• 250m Ski Erg
• 50m Bear Hug Ball Carry
• 15 Air Squats

50m = 1 down and Back on Basketball Court

30 min AMRAP

• 200m Ski or 10/8 Cal Assault Bike
• 10 Push-ups
• 15 Air Squats

4 rounds for Time

• 400m Run
• 50 Air Squats

Bonus – Core AMRAP 10min

• 50 Sit-ups
• 40 Russian Twists
• 30 Swims
• 20 Wipers
• 10 V-ups

For Time (40min cap)

• 500m Row
• 5 rounds of Cindy
• 400m Run
• 4 rounds of Cindy
• 300m Ski
• 3 rounds of Cindy
• 200 single unders
• 2 rounds of Cindy
• 100 cal Assault Bike
• 1 round of Cindy

1 round of Cindy is

• 5 pull-ups
• 10 push-ups
• 15 Air Squats