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STRUCTURE: For 20 Minutes, athletes will do as many rounds of “Cindy” (5 Pull Ups, 10 Push Ups, and 15 Air Squats) as possible. Every 5 Minutes, starting on the 0:00, athletes will Row 500 Meters.

STIMULUS: “C2 CINDY” is a Pacer workout.

STRATEGY: Athletes should be able to Row 500 Meters consistently under 2:30. Athletes should be able to complete 1 round of “Cindy” in under 1:00.

SCALING: If needed, athletes should reduce Rowing distance to 400 Meters to be done in under 2:30. Also, athletes should reduce Pull Up and Push Up reps to make sure they are constantly moving during the workout with little to no breaks.

SCORING: Athletes’ score will be Total Rounds + Reps of “Cindy”. After athletes Row 500 Meters, they will pick up where they left off in their previous round of “Cindy”. Athletes should aim to get 8-12 Rounds.


-Athletes should be done Rowing by 2:30

-Athletes should always be moving and taking only short quick breaks on Pull Ups and Push Ups


“C2 Cindy” (AMRAP – Rounds and Reps)



5 Pull Ups

10 Push Ups

15 Air Squats

Every 5 Minutes [Starting at 0:00]:

500 Meter Row

* Score = Total Rounds + Reps of “Cindy” No score for the row.

* Pick-up where you left off after row

Subs- Run 400m, Bike 1000m

RX+-Same as RX

RX -As Written

50-59-Jumping Pull Ups

60+-Ring Rows

Basics-10 AMRAP, 150m Row, Ring Rows