CrossFit One World – CrossFit
SEEDY (Time)
For Time (with a Partner)
7 rounds of ‘Cindy’
2 rounds of ‘DT’ (155/105)
6 rounds of ‘Cindy’
2 rounds of ‘DT’
5 rounds of ‘Cindy’
2 rounds of ‘DT’
4 rounds of ‘Cindy’
2 rounds of ‘DT’
3 rounds of ‘Cindy’
2 rounds of ‘DT’
2 rounds of ‘Cindy’
2 rounds of ‘DT’
1 round of ‘Cindy’
2 rounds of ‘DT’
* 1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
* 1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
Time Cap: 40 minutes
This workout is a combination of two classic benchmark WODs, ‘DT’ and ‘Cindy.’ With a running clock, as fast as possible complete the prescribed work. This workout will be performed with a partner. Each athlete will perform 1 complete round before switching.
Score is the time on the clock when the last round of ‘DT’ is completed.
Tips and Strategy
This workout ensures solid work but with suitable rest to keep the pace high. Keep track of which partner finishes the rounds of ‘Cindy’ so the other partner starts the next round – this will ensure equal work. Upon completion, each athlete will have performed 14 rounds of ‘Cindy’ and a complete ‘DT.’
Scaling Options: Scale the weights and movements to suit current levels.