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.
21 Back Squats (185/135 lb)
15 Front Squats (155/105 lb)
9 Overhead Squats (135/95 lb)
21 Back Squats (135/95 lb)
15 Front Squats (115/85 lb)
9 Overhead Squats (95/65 lb)
About the wod
Background: This barbell WOD, “BAMF” (Bad Ass Mother Fu@#$r), was designed by coach and 6x CrossFit Games Regionals athlete Wayne Willette @wayne_willette of CrossFit CrownTown @crossfitcrowntown (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, Willette posted a video to YouTube of himself completing the workout in 4:21 Rx.