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
Friday, December 13, 2019
Week 3 Day 3
Power Clean
3 x 3 @ 80% of 1RM
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
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