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CrossFit "Girl" Benchmark/Memorial WOD

80.7K 311
  • 9-7-5 Reps For Time
  • Muscle-Ups
  • Squat Snatches (135/95 lbs)

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last round of squat snatches is completed.

Good Times for “Amanda” (source)
– Beginner: 13-15 minutes
– Intermediate: 10-12 minutes
– Advanced: 8-9 minutes
– Elite: 5-7 minutes

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namesake photo

Background: “Amanda” is one of the classic CrossFit “Girl” workouts, but it wasn’t one of the originals (from 2003). This workout was added to the list of “Girls” when Director of the CrossFit Games, Dave Castro @thedavdcastro, dedicated it to its namesake, Amanda Miller, as the first workout of the 2010 Games. “Amanda” was later posted as the CrossFit Main Site workout of the day for Saturday, July 17, 2010 (100717).

Amanda Miller competed in the 2009 CrossFit Games after finishing sixth in the Mid-Atlantic Regionals. Tragically, just one month later, she began a different battle with a recurring melanoma and succumbed to the illness at the age of 24 on April 23, 2010.

The workout was adapted as “Amanda .45” for the 2017 CrossFit games (13-11-9-7-5 Reps for Time of Muscle-Ups and Squat Snatches (135/95)).

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