Oh Cindy

CrossFit Carolina Beach – Competitors Training

– Strength: Today is simple: take 8-10 sets and build to a 1RM. Compare to your previous load achieved on 7/20. The goal is to beat this by 5#s.
– Metcon: Benchmark workout ”Cindy” with class today. Have a plan and know how to beat your previous score. After you feel recovered finish your accessory work.

View Public Whiteboard


A: Weighted Pull-ups (1RM. Rest 2:00 – Compare to 7/20)

6-8 sets to build to max. Take at least 6.


B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

C: Metcon (No Measure)

5 Rounds of:

15 Inverted Rows, Pronated

15 Rolling Tricep Extensions

15 KB March Steps each side (53/35) (left + right = 1 rep)

Rest as needed.

Categories: WOD

Previous Post:


Next Post: