Amanda
A descending 9-7-5 couplet of ring muscle-ups and squat snatches at a fixed heavy barbell load — one of the higher-skill Girl WODs, pairing two advanced movements at low but taxing volume.
- Muscle Ups
- Squat Snatches(135lb)
Movements in this workout
Scaling
Scaled
Ring or bar muscle-up transitions/jumping muscle-ups, 95/65 lb squat snatches. If muscle-ups are close but not there, 9-7-5 of 2× pull-ups + 2× dips keeps the intent.
Beginner
9-7-5 of ring rows + push-ups and overhead squats with an empty bar. Amanda unmodified is a Games-level test — the scaled version is what makes it trainable.
The story
Nine, seven, and five reps of muscle-ups and squat snatches at 135/95 — one of the most skill-dense benchmarks in the canon. It carries real history: it debuted at the 2010 CrossFit Games in tribute to Amanda Miller, a 2009 Games competitor who died of melanoma earlier in 2010, and it has been a Games-level test ever since. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2010-07-17.
First posted 2010-07-17
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).