Average Scores by Level
Cindy is a deceptively brutal AMRAP. The movements are simple but 20 minutes of bodyweight cycling tests your aerobic capacity and muscular endurance equally.
| Level | Time / Score | Notes |
|---|---|---|
| Beginner | 10–14 rounds | Scale pull-ups to ring rows |
| Intermediate | 15–20 rounds | Full Rx, consistent pace |
| Advanced | 20–25 rounds | Unbroken sets throughout |
| Elite | 25+ rounds | Sub 48 sec per round |
Scaling Options
Ring rows or banded pull-ups for athletes who can't do strict pull-ups. Knee push-ups to manage volume. The key is to never stop moving — scale so you can maintain a steady pace for the full 20 minutes.
Strategy Tips
Find a pace you can hold for 20 minutes and stick to it. Going unbroken on pull-ups early will cost you later. A consistent 20-round Cindy requires roughly 48 seconds per round — plan your pacing accordingly.
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