Lowry CrossFit – CrossFit

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MC: “The Capitol” (Time)

For Time:

20 Power Cleans (225/155)

3.5 Mile Run

200m Dumbbell Carry (2×70/50)

200m Sandbag Carry (150/100)

Target Time: sub 45 minutes

Time Cap: 1 hour


How to Pace: GRIND!! If you know then you know. We saw this one beat the athletes down during the games. Stay moving at a steady, low moderate pace and know when to break on the carry. We highly recommend doing this with a partner or in a group because a suck fest like this will hurt less if you aren’t alone!

How it should Feel: CARDIO into PAIN!! Make sure you have water and gummy bears nearby because you may need mid workout fuel here!


Power Clean: Weight is moderately heavy (75% or less o 1RM) where the goal should be to hit 1 rep every 8-10 seconds. Don’t jack your heart rate up here, stay smooth.

Run: Steady pace, relax your arms and hands while monitoring the heart rate. We don’t want this to be a pr 5k so enjoy the stroll and be ready to work.

Carry: Whether you have the bags, dumbbells, sandbags the strategy for all the carries needs to be swift movement when holding into strategic rest to avoid muscle failure or pure exhaustion. Have chalk nearby, give yourself realistic checkpoint goals and try to keep chugging along.


The SCALING aim is to stay within the time frame.

Scaling option to finish near the target score:

20 Power Cleans (185/125)

2.5 Mile Run

200m Dumbbell Carry (2×50/35)

200m Sandbag Carry (100/70)

1: Snatch (1×1)

2: Clean and Jerk (1X1)

3: Sumo Deadlift (5X5)

5X5 Sumo Deadlift @ 8.5/10 RPE