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, January 27, 2020
Re-Test Guard
Power Clean + Split Jerk
-find 1RM
16min AMRAP
6 DB Snatch 50/35
4 T2B
2 OTD Burpee
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