After Graduation of our first group of On-Rampers, we did a well-known benchmark workout “Cindy”. These will come up periodically so that athletes can measure their progress. We don’t just “workout”, we work to improve our fitness and performance and measurement is key to this. At CrossFit Amatak we’ll work with you to record your scores on these workouts, as well as your maxes on key lifts such as deadlift, squats (front and back), cleans and as people graduate on to the next level, the Olympic lifts.


20 Minute AMRAP (As Many Rounds as Possible)

5 Pull Ups

10 Push Ups

15 Air Squats

Results are available here.