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'Amanda' is a mother grabber of the highest order. Two classic CrossFit exercises paired up with devastating results. Hammered. Again. Love it. Thanks CFHQ!

'Amanda'
9-7-5 reps of:
Muscle-ups (*3:3 sub)
135 pound Snatch

John- Rx  13:31
Russell- 95  15:40
Todd McK- 45*  16:22
Paige- 15*  13:05
Tommy- 45*  17:05
Mary- 45*  17:48
Jeremy- 75*  13:53
Todd- 75  17:30
Tom- 75  12:40

Good workout everyone. Great job John Fenn! Keeping that bar up high. Thanks! This is another case of the sub being worse than the exercise. That 3:3 Pull-up/Dip sub is awful. Practice the Muscle-up. You'll get it.

You'll never get it if you don't practice.

John, Ryan, Abby M., Russell- outstanding work, and super good Muscle-ups! We need another high ring station, and that's a good problem. That means more and more of us are getting the Muscle-ups. Excellent.

We went downtown with the Snatches. Good job hitting all the cues we've talked about. Great job puppies. Some were introduced to the Burgener Warm-up and did very well. A few puppies are familiar with the BWU and it felt a lot less funky this time.

The BWU is something we all need to practice more.

www.trackmypr.com

Thanks for another great day of training at CFSF. Thanks for the monster efforts, and good times.

CFSF