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.


Wednesday August 15th, 2018

Partner WOD

With a partner, complete a 20:00 AMRAP of:

120 Wall Balls (20#/14#)
90 Deadlifts (155#/103#)
60 Hang Power Cleans (155#/103#)
30 Burpee Box Jumps (24″/20″)

Only one person is working at a time.  This is an AMRAP, so if one round is completed, move onto round two.  Score is total number of reps completed.