CrossFit CrownTown Benchmark WOD

  • For Time
  • 21 Back Squats (225/155 lb)
  • 15 Front Squats (205/145 lb)
  • 9 Overhead Squats (185/135 lb)

Use one barbell, from the ground (no rack). Athlete must change loads.

namesake photo
This barbell benchmark WOD, "BAMF" (Bad Ass Mother Fu@#$r), was created by coach and 6x CrossFit Games Regionals athlete Wayne Willette of CrossFit CrownTown (Corona, CA, USA), who first posted it to the gym's website as the workout of the day for January 22, 2017. In March of that year, Wayne posted a video of himself completing the workout in 4:21 Rx.

See also: "BAMF V2" and "BAMF V3"
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