“Bad Ass Angel”
CrossFit Pineville Memorial WOD
- For Time:
- "Fly High 22"
- AMRAP in 13 minutes:
- 22 calorie Row
- 22 Power Cleans (95/65 lb)
- 22 Wall Ball Shots (20/14 lb)
- 22 Toes-to-Bars
- 9 minutes Rest
- Then, "Amanda"
- 9-7-5 Reps of:
- Ring Muscle-Ups
- Squat Snatches (135/95 lb)
Complete the first part of the workout (the memorial WOD “Fly High 22“) then rest nine minutes before performing the CrossFit benchmark WOD, “Amanda.” Score is the total time taken to complete both workouts, including rest time.
About the wod
Amanda and her fiance, Cory, were to be married the next week. Cory, a coach at Crossfit Pineville (Pineville, NC, USA), created both workouts in her memory. He shared this more advanced take in 2017, a year after he released the original.
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