CrossFit Hero Workout

The Lyon

David Lyon

David Lyon

5 Rounds, each for Time:

  • 7 Squat Cleans (m: 165 lbs, f: 110 lbs)
  • 7 Shoulder to Overhead (m: 165 lbs, f: 110 lbs)
  • 7 Burpee Chest-to-Bar Pull-ups

Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

About The Lyon:

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

Released 2017/12/27

Category: Hero Workouts
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