WARM UP

200m run
coach lead KB circuit

KB CHALLENGE

CLANG & BANG

Pasadena City League Champions WOD
3 RFT (cap 24')
7 Deadlifts (225/155)
25 push ups
17 box jumps (24/20) 
3 wall walks
400m run
**7 represents the number of innings it took to win the championship. The final score of the game was 25-17. 3 is the number of crossfit montrose members on the championship team (Pete, Wes, Ben) 400 is the number of feet the coach Ben's 3 run bomb traveled. 

COOL DOWN

Bens Buns Buster (Lung ups + single leg bridges + donkey kicks) 4 minute challenge

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Posted
AuthorBen Magnone