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Cindy HERO WOD

Honoring Cindy O'Brien

A classic CrossFit benchmark workout featuring bodyweight movements in a 20-minute AMRAP.

The Workout

  • Complete as many rounds as possible in 20 minutes of:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Time Cap

20 minutes

Rx Standards

Men (Rx)

As prescribed

Women (Rx)

As prescribed

Equipment Needed

Pull-up bar

Recommended Gear

  • Hand grips (for bar muscle-ups)
  • Wrist wraps (for handstand push-ups)
  • Thumb tape (for bar work)
  • Chalk
  • Running shoes (for rowing transitions)

Strategy Overview

This is a test of muscular endurance and work capacity. The key is to find a sustainable pace and stick to it.

Honoring a Hero

Cindy O'Brien was a beloved CrossFit athlete and coach. This workout honors her memory through a classic CrossFit benchmark.

"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13

Quick Tips for Success

1

Focus on work capacity and endurance

2

Keep moving throughout the 20 minutes

3

Push the pace on air squats

4

This is a great benchmark workout