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, December 29, 2017
Week 4 Day 4
1RM Clean
1RM Bench Press
1RM OHS
Rest 5min
4 rounds
25 Wall ball 30/25lb
25 Cal on bike
- rest 2min between rounds
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