Happy 4th of July!


Happy 4th of July!

Lowry CrossFit – CrossFit

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MC: Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here


“”Glen”” is a Hero Workout that we complete on CompTrain every year on the 4th of July

This was last completed on 7.4.19

This longer effort is a balanced workout that includes cardio, gymnastics, and weightlifting

This workout is intended to take about 25-40 minutes to complete

Rough timelines for each movement:

* 30 Clean and Jerks: 3-5 Minutes

* 1 Mile Run: 7-9 Minutes

* 10 Rope Climbs: 2-3 Minutes

* 1 Mile Run: 7-9 Minutes

* 100 Burpees: 7-12 Minutes

Choose weights and variations that allow for completion within this time frame


The clean and jerks should be performed at a moderate weight that you are capable of cycling for 10+ reps unbroken when fresh

Due to the overall workout volume, this is likely something that will be completed as quick singles to start the workout


Choose a rep number or variation that takes less than 3 minutes to complete [~3 Reps Per Minute]

Prescribed is a 15 foot rope


These are standard burpees requiring chest and thighs to the floor in the bottom

You can jump up or step up of the floor

Finish with some air under the feet and a small clap overhead


When considering modifications for the 1 mile runs, keep in mind this station is designed to take between 7-9 minutes to complete

See further down the page for “subs”



2k Row

1,600 Meter Ski Erg

100/75 Calorie Assault ROPE CLIMBS

Reduce Reps

3 Minutes of Practice

60 Pull-ups

45 Chest to Bar Pull-ups

30 Strict Pull-ups