Weightlifting
4Horsemen Wave1 Week2
Shoulder Press 3 rounds of Superset A,B,C,D,E
(30min)
Shoulder Press 3 rounds of Superset A,B,C,D,E
(30min)
A: Strict Pull-ups (Wide grip 3×10)
B: Shoulder Press ((5+,7+,9+)@(80%,75%,70%))
Post heaviest set weight and rep, write all the weights and reps in the comment
C: Plank (3x60second)
D: Burpee (3×15)
E: 90 Second Rest
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
GYM1010 
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