No Ads (Upgrade)

“BAMF”

verified

CrossFit CrownTown Benchmark WOD

7.7K 130
  • 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.

Scaling Options

Intermediate
For Time
21 Back Squats (185/135 lb)
15 Front Squats (155/105 lb)
9 Overhead Squats (135/95 lb)

Beginner
For Time
21 Back Squats (135/95 lb)
15 Front Squats (115/85 lb)
9 Overhead Squats (95/65 lb)

No Ads (Upgrade)
No Ads (Upgrade)
namesake photo
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.

See also: "BAMF V2" and ""BAMF V3"
No Ads (Upgrade)
No Ads (Upgrade)
Filters
  • Category
    • Main WODs

    • More WODs

  • Score
    • 0 min
      max
  • Movement
    • Show 15 more
      Show all
      Show less
  • Equipment
    • Show 15 more
      Show all
      Show less
  • Video
Do NOT follow this link or you will be banned from the site!