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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Wednesday, March 4, 2020
Week 3 Day 3
4 attempts at max wattage in 20sec on the Ski Erg
-rest 3min between
20min AMRAP - Partner
20 DB Hang Power Clean and jerk 50/35
20 Cal Row
20 DB Box step over 24/20in 50/35
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