The Story Behind "Amanda"

You may now know the classic CrossFit Girl Benchmark “Amanda”, 9-7-5 of Muscle Ups and Squat Snatches @ 135/95 lbs, but do you know who the Amanda that it’s named after is?

The Woman

Amanda was named after the 2009 CrossFit Games competitor, Amanda Miller. In 2009, and known by her pistol tattoos on her hips, Miller moved on to the Games after finishing 6th in the Mid Atlantic Regional. She placed 55th overall that year. Unfortunately, one month later she soon crossed more challenges as she faced a battle with recurring melanoma. She passed away on April 23, 2010 at the young age of 24.

“I just competed in the CF Games less than a year ago and now I’m dying.”
Amanda Miller, March 9, 2010

The first WOD of the 2010 CrossFit Games was then dedicated to Miller when Dave Castro officially dubbed the workout in honor of the fallen athlete, to live on in the CrossFit Community forever.     - 


The Workout

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A. Metcon (No Measure)

10 Minutes of Ring MU Practice:

1. Low Ring MU Progressions
2. Ring MU Hip Pulls
3. Ring MU

B. Front Squat (3x3 @ 85%)

C. Amanda (Time)

Snatch, 135#/95#

MU Scale =
9-7-5 of
1. C2B Pull Ups
2. Pull Ups + Ring Dips
3. Low Band Rows + Push Ups