Stronger. Faster. Powerful.
Sam Parker- Owner and Head Coach of CrossFit Grand Rapids
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Beginner 3 Week Weightlifting Cycle
4 week Pull Up Program
Travel, Home, Range or Station Work outs
9 week Strength Cycle
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Friday, June 3, 2016
6-3-16
Snatch
1 @ 80% EMOTM for 20min
Front Squat
5-4-3-2-2
S/S
Bench Press
5-5-5-5-5
WOD: 10 RFT
1 Clean 225/135
3 Bar MU
5 Strict HSPU
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