“The Capitol” 2025

WOD that will take you from inside CrossFit 717 to the Pennsylvania State Capitol

About this Event

“The Capitol”

20 Power Cleans

5K Run

200m KB Farmer’s Carry

Sandbag Carry Capitol Steps

Workout Flow

The workout will start inside CrossFit 717. Athletes will perform 20 Power Cleans (RX 225/155; Scaled 185/125; Fitness 135/95 or lighter or DBs). As soon as the athletes finish their 20th Power Clean, they will exit the gym through the garage door and start their 5K Run (the route will be explained in a future email and there will be signs and volunteers along the route on that day). The 5K route will take athletes to the location where the kettlebells are. Athletes will then complete a 200m Double KB Farmer's Carry (RX 70/53; Scaled 53/35; Fitness 44/26 or lighter). The 200m Farmer's Carry will end athletes at the bottom of the stairs of the Capitol. Athletes will finish the workout by performing a Sandbag Carry (RX 150/100; Scaled 125/75; & Fitness 100/50) up AND down the stairs.

*There will be scalable options/weights for all fitness levels

Get Tickets