Capital City CrossFit

Capital City CrossFit, established in 2010, aims to provide a positive and challenging environment that promotes health, fitness, well being, and community.

Our mission is to ensure that standards for elite fitness are upheld through proper coaching, strategic programming, and adherence to the CrossFit methodology.  

We here at Capital City CrossFit strive for excellence at all times, both individually and as a team.

 

Saturday October 21st, 2017

Partner WOD

With a partner, complete the following for time:

1000m Row
50 Toes-2-Bar
50 Box Jumps (24″/20″)
50 Overhead Squats (95#/63#)
800m Run
50 Overhead Squats (95#/63#)
50 Box Jumps (24″/20″)
50 Toes-2-Bar
1000m Row

Split up repetitions between you and your partner however you wish.  Exercises must be completed in order.  Run the 800m together.