CrossFit Montgomery – CF

View Public Whiteboard



Metcon (Time)

For Time:

2 Rounds:

75 Double Unders

10 Clean and Jerk (165/125)


800m run


2 Rounds

75 Double Unders

10 Snatches (125/85)
Weight should be challenging, but doable. Singles are fine.

2:1 singles to double unders

Can scale the run down as well to a 600 or 400m. Row distance is 1000m.

Stimulus: looking to stay moving most of the workout and athletes shouldn’t have to struggle with the weight from a strength standpoint. Being out of breath is fine, and having to pause to catch your breath is expected, but you shouldnt have to gear up for every lift like a near max effort.


Use remaining time to work on a skill.

Ideas: rope climbs, double unders, kipping or butterfly pullups

Leave a Reply

Your email address will not be published. Required fields are marked *