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
Tuesday, March 5, 2013
3-6-13
3-6-13
Clean & Jerk
2 x 2 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
Back Squat a heavy single
Daily Strength
Daily WOD
Row 500m for time
Your goal is:
1:30 or under for men
1:50 or under for women
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