“Cindy XXX” or “Mary XXX”

Iron Grip CrossFit – CrossFit

If you complete this workout, you will have done 20 rounds of “Cindy,” or “Murph” without the running. Have fun!
https://www.youtube.com/watch?v=gzXbfVn7BeU

Warm-up

Warm-up (No Measure)

“Rowling”

5 Rounds – row exactly 100 meters

Penalty:

1 meter = 1 Wallball

2 meter = 3 wallballs

3 meter = 5 wallballs

4 meter = 7 wallballs

5+ meter = 9 wallballs

Skill

-Kipping

-Scaling pushups

-Air squat points of performance

Metcon

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Metcon (AMRAP – Reps)

Mary XXX

20 Minute AMRAP

6 Handstand pushups

12 One-legged squats

18 Pullups

8 Handstand pushups

16 One-legged squats

24 Pullups

10 Handstand pushups

20 One-legged squats

30 Pullups

12 Handstand pushups

24 One-legged squats

36 Pullups

14 Handstand pushups

28 One-legged squats

42 Pullups

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