HAPPY 4th of JULY!!

Lowry CrossFit – CrossFit

July 4th Revised Schedule

8:00am WOD
*all other classes cancelled.

Two options for today’s holiday WOD.

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1: Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Can be done as a partner WOD. Partition out reps as needed. One partner working at a time. Both partners run 400 together.

2: 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
Can also be done as a partner WOD. Partition out reps as needed. One partner working at time. Both partners run the 1 mile together.