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CrossFit "Girl" Benchmark WOD

22.7K 412
  • 5 Rounds for Time
  • 20 Pull-Ups
  • 40 Push-Ups
  • 60 Air Squats

Good Times for “Candy” (source)
– Beginner: 36-41 minutes
– Intermediate: 24-32 minutes
– Advanced: 18-21 minutes
– Elite: <16 minutes

Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Intermediate Option
4 rounds for time of:
20 pull-ups
40 push-ups
60 squats

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats

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namesake photo
“Candy” is a less frequently seen cousin of the popular CrossFit benchmark workout, “Cindy.” One of CrossFit's classic "Girls" workouts, "Candy" was first posted on the CrossFit Main Site as the workout of the day (along with "Maggie)" for Friday, July 28, 2006.

See also (variants): Cindy, Chelsea, Mary, Maggie
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