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Crossfit Grand Rapids

Home
Programs
Programs Overview
Foundations
CrossFit
Boot Camp
CFGR Kids
GR Strength & Conditioning
Pricing
Class Schedule
Success Stories
Coaches
Sam Parker
Ryan Schafer
Lisa Turner
Lisa Ealy
JJ Olenzuk
Leigha DeMaagd
Chad Dunlap
About
Our Mission
Our Vocabulary
Blogs
WODS
Contact
Start Here
Sam Parker
December 17, 2014

Wednesday

Sam Parker
December 17, 2014

S/S

Front squat - work up to heavy single 

Then 1 x 1 @ 95% 2 x 2 @ 90%  2 x 3 @ 85%

Immediately following each drop down set 3 box jump 30/24

 

WOD: 18min AMRAP

5 snatch 165/105

7 wall ball 20/14

9 box jump 24/20

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CrossFit Grand Rapids, 2945 Hillcroft Ave SW, Grand Rapids, MI 49548(616) 808-1732sam@crossfitgr.com