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“Cindy XXX”

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CrossFit Benchmark WOD

56.8K 740
  • AMRAP in 20 minutes
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Air Squats
  • 15 Pull-Ups
  • 30 Push-Ups
  • 45 Air Squats
  • 20 Pull-Ups
  • 40 Push-Ups
  • 60 Air Squats
  • 25 Pull-Ups
  • 50 Push-Ups
  • 75 Air Squats
  • 30 Pull-Ups
  • 60 Push-Ups
  • 90 Air Squats

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is total number of repetitions completed in 20 minutes.

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namesake photo
"Cindy XXX" is a variant of the classic benchmark "Girl" WOD, "Cindy." It was first posted on the CrossFit Main Site as the workout of the day for Saturday, January 11, 2014 (140111).

On that day, CrossFit also posted a video to their YouTube channel of CrossFit Games athletes, Chris Spealler, Matt Chan and Eric O'connor attempting the challenge of completing one round of the workout for time (in under 20 minutes) and in unbroken sets.

Despite completing all the reps in 16:08, Spealler was forced to break the last two sets of push-ups by resting in a piked position. Matt Chan completed 570 reps within the 20 minutes.

See also: "Modified Cindy," "Row Cindy Row," "Hard Cindy," "Cindy Full of Grace."
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