Sunday, “AMRAP Heaven” November 13th 2016

VOD

He has made us competent as ministers of a new covenant—not of the letter but of the Spirit; for the letter kills, but the Spirit gives life.

– 2 Corinthians 3:6 NIV

“AMRAP Heaven”

Weights
Machine: 65/95
Rx: 95/135
CRx: 115/185

With a 30 Min Running Clock

0-5 min

AMRAP
Rope Climbs

5-10min

AMRAP
Thrusters

10-15 min

AMRAP
Machine: Jumping (6 inch)
Rx: Pull ups
CRx: Chest 2 Bar

15-20 min

AMRAP
Jerks

20-25 min

AMRAP
Hang Cleans (any style)

25-30 min

Row for cals
OR
100m Run (5 reps)
OR
Bike for cals