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
Wednesday, January 15, 2020
Week 8 Day 3
Snatch pull + Snatch
Work up to a heavy single
Work up to a heavy triple Thruster
10min AMRAP
1000m row
50 Thruster 75/55
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