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
Friday, December 22, 2017
Week 3 Day 5
Deadlift
5-5-5-5-5
-first set starts at 80% of 5RM
Class WOD
600m Run
30 Strict HSPU
30 Snatch 115/85
600m run
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