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, October 9, 2019
W5 D2
5 rounds - rest 2min between
3 Strict Pull up + 6 C2B (kipping/butterfly)
21-15-9
Wall ball 20/14
DB Hang Power Clean and Jerk 50/35*
DB Facing Burpee**
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