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
Monday, December 30, 2019
Week 6 Day 1
From rack:
3 front squat + 2 Jerk
- work up to a 1RM for the day
4 Rounds:
20 DB OH Lunge 50/35*
15 Chest to Bar Pull-ups
20/15 Calorie Row
15 Box Jump Overs (24/20)
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