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, March 16, 2018
Week 16 Day 5
18.4
FT w/9min time cap
21-15-9
Deadlift 225/155
HSPU
then into
21-15-9
Deadlift 315/205
-with 50ft handstand walk between round of deadlifts
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