Moderate Difficulty
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Cindy HERO WOD
Honoring Cindy O'Brien
A classic CrossFit benchmark workout featuring bodyweight movements in a 20-minute AMRAP.
Choose Your Skill Level
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