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STRUCTURE: Athletes will complete as many rounds as possible of 400 Meter Run, 2 Rounds of “Strict Cindy”, and 1,000 Meter Bike in 25 Minutes.

STIMULUS: “WITH YOU” is a Pacer workout.

STRATEGY: Athletes should be able to complete a 400 Meter Run in under 2:00, 2 Rounds of “Strict Cindy” in under 2:00, and a 1,000 Meter Bike in under 2:30.

SCALING: If needed, athletes should scale the run distance to 300 Meters. To keep athletes moving, athletes should scale “Cindy” reps to 3-6-9 and the Bike distance to 800 Meters if needed.

SCORING: Athletes’ score will be Total Rounds + Reps. 100 Meters of Running or Biking will equal 1 Rep.


-Athletes can push the Run because knowing that they can bring their heart rate back down during “Strict Cindy”

-Athletes can push the first half of the Bike and pace the second half with the intention of pushing on the Run


“With You” (AMRAP – Rounds and Reps)



400 Meter Run

2 Rounds of “Strict Cindy”

1000m Bike

100m = 1 rep

Subs 500m Row

RX+-Same as RX

RX-As Written

50-59-Push Up on knees, Jumping Pull Ups

60+-Push Up on Knees, Ring Rows

Basics-12 AMRAP, PU on kness, Ring Rows