Bedlam Thursday

A) 8-10 rounds 10 cal row 8-10 KBS 8-10 burpees rest 1:1 Pace. Each following round should be at least a second faster than previous.   B) 30min row @ 75% Every 5 minutes complete 20 russian KBS 20 abmat...

Bedlam Wednesday

A) 6×2 Segmented snatch deadlift + 1 snatch pull @ HEAVY (100-105% of 1RM) Rest 1:30-2:00   B) 8 min AMRAP 16 Alt. Goblet Reverse Lunges 16 T2B 200m Run -Rest 4:00- 3:00 AMRAP PS @...

Bedlam Tuesday

A) 16 min EMOM 1- (3-5)(5-7) Strict PU/C2B 2- :30 seal walk   3- (3-5)(5-7) Strict hanging Leg raises/T2B @2020 4- :30 push ups @1111   B) Mix and Match for 5 sets 10 PU 10 Dips 12/10 Cal row 10 DB HPC + OH (40/25) (50/35) Rest 1:1...

BedlamMonday

MAP 3- 90on/90off @85% effort :30 DU / singles :30 KB/DB snatch :30 burpees Rest 1:30   1:00 AD :30 WB Rest 1:30 X 3 rounds   Rest 5minutes   1:00 row :30 box jumps Rest 1:30   :30 v-ups :30 mountain climbers :30 air squats Rest 1:30 X 3...

Bedlam Wednesday

OPEN GYM ALL DAY TILL 3!! No Classes – Come get your workout IN!! A) The Crossfit Total Build to a Heavy Single Strict Press Build to a Heavy Single Back Squat Build to a Heavy Single Deadlift