“The Lyon”

Crossfit RXD – Strength & Conditioning

Metcon

Metcon (5 Rounds for time)

“The Lyon”

5 rounds, each for time of:

165/115 lb. squat cleans, 7 reps

165/115 lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Record time for each round.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
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.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Supplemental

Snatch Complex (1+1+1 x 5 sets)

Snatch High Pull + Hang Power Snatch + Snatch
Complete a complex every two minutes for 10 minutes

Metcon (No Measure)

Emom 10 minutes:

Odd: 5 Thrusters(115/75) + 6 CTB Pullups

Even: 15/12 Calorie Row


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