Crown Competitior 19

WOD:
Strength-
4x10 Double KB Swings-10 Double KB Cleans-20m Death March-10 Bent Over Rows@2-20kg
rest 90 sec
MetCon-
3 Rds For Time w/ 20lbs Wtd Vest:
400m Run
12 HSPU
24 Air Squats
14:10
Rest 5 min.
5 Rounds For Time:
12 Shoulder to Overheads@60kg
12 Ring Dips-9:50
Rest 5 min.

5 Rounds For Time:

12 Deadlifts@100kg

12 Pull Ups

8:50