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, February 14, 2020
SOG Test 3
3 Min max effort
Squat Cleans 135/95
10 RFT
8 Alternating Dumbbell Snatch 50/35
10 Single Dumbbell Box Step-ups 24/20
120′ Single Dumbbell Farmers Carry*
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