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 16, 2019
Week 4 Day 1
Power Clean + Hang Power Clean + 1 Push Press + 1 Push Jerk
- work up to 1RM for the day
30-20-10:
Row Calories
Push up
Directly Into…
10-20-30:
Ride Cal
Wall balls (20/14)
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