CrossFit9 – CrossFit WOD

Amanda Prep

For Quality / Practice (Checkmark)

A) 8 Minute Snatch EMOM

Snatch high pulls

Muscle Snatch

Squat Snatch or Power + OHS

Rest

Rest 2-3 Minute Between AMRAPS

B) 8 Minute Ring Muscle Up EMOM

Ring swings

Jumping dips or jumping RMU

Ring muscle ups or low ring transitions

Rest
Work for :30-:40 per minute, or to tolerance for practice reps

Goal: Effectively practice and ready to scale “Amanda”

Metcon

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb