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
Friday, January 24, 2020
Week 9 Day 5
Front Squat /3 sec pause in bottom
3-3-3-3-3
5RFT
14 Wall ball 20/14
7 Power Snatch 135/95
-rest 1:30min between
Goal sub 13min
16min time cap
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