CrossFit Montgomery – CF

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Metcon (Time)

For time, 35:00 time cap

*220 overhead lunges (total) (50/35# DB)

Every time you break complete the following:

100m run

15 hollow rocks

Scale options:

Lower weight or no weight.

Athletes may bring weight down to shoulders to switch hands, but no resting in that position. As long as the weight is above the head, you won’t be considered to be “resting”

If athletes with no weight take more than a 2 second pause, it’s resting.


Time permitting do some succesory work with shoulder and hip mobility.

You’ll be glad you did.

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