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
Monday, December 2, 2019
Week 2 Day 1
2 Clean + 2 Push Jerk
- work up to a 1RM for the day
FT
100 Wall ball 20/14
50 Power Snatch 95/65
25 Burpee T2B
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