Amanda (CrossFit benchmark workout)

9-7-5 ring muscle-ups and snatches (135 lb, 95 lb for women), for time. Only 42 reps, but every one is a high-skill movement. Amanda opened the 2010 CrossFit Games in honor of Amanda Miller, a 2009 Games athlete who had died that April, and it remains a sharp check on whether muscle-ups and a moderately heavy snatch hold up when you are tired. For anyone without muscle-ups, the workout changes character entirely. Substituting chest-to-bar pull-ups and ring dips, or banded transitions, with a snatch you can do in fast singles, keeps it short and technical, which is the point.