The workout
- AMRAP 20 min:
- 5 pull-ups
- 10 push-ups
- 15 air squats
| Level | Time / score |
|---|---|
| Beginner | 8–12 rounds |
| Intermediate | 13–17 rounds |
| Advanced | 18–22 rounds |
| Elite | 25+ rounds |
Indicative ranges for the Rx version. Your own progress matters more than any chart.
Where does Cindy come from?
Cindy is one of the original Girls, the benchmark series CrossFit started publishing in 2003. She uses the same three movements as Murph in the same 1-2-3 ratio, minus the run and the vest. Timing matters on an AMRAP: run a AMRAP timer instead of squinting at the box clock. No single movement is hard on its own: it’s the volume that bites.
Strategy: hold a steady pace
Cindy rewards consistency, not a fast start. A round should take 45 to 70 seconds depending on your goal. The scores above are indicative benchmarks. Going out at 75 seconds per round and holding it beats starting at 45 and crashing at minute 8.
- For 20 rounds: one round every minute, on the minute.
- Push-ups usually fail first: break them early (6-4 or 5-5).
- Track each round so you don’t lose count.
Scaled versions of Cindy
Keep the same structure and rep scheme: that’s what makes your score comparable from one attempt to the next. If you don’t have pull-ups yet, ring rows keep the same spirit: pull, push, squat, no stopping. Aim for at least 10 rounds in 20 minutes, and log which modifications you used.
- Scaled: banded pull-ups, push-ups on a box or knees
- Beginner: ring rows, incline push-ups, box squats
FAQ
Log your Cindy result in WOD Tracker
Every benchmark is ready to log. Track each attempt, compare with your box and follow your progress.