Crossfit Garage – CrossFit

View Public Whiteboard


‘The Lyon’ (Time)

5 Rounds:

7 Squat Cleans 165/115

7 Shoulder-to-Overhead 165/115

7 Burpee Chest-to-Bar Pull-ups

* 2 Minute Rest Between Rounds

* Score is total time including rest
Scale load as needed

Athletes should choose weight they can complete the 7 Shoulder-to-Overhead reps in 1-2 sets total

Bright Spot


Push Jerk


Dedicated to Capt. David Lyon, 28, of Sandpoint, Idaho, who 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; while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon.

Intended Response

With just 21 reps of movements per round and a generous 2-minute rest between rounds, this Hero WOD should be approached with the intent of intensity.

7 sets of each exercise cue athletes to aim for unbroken sets on the barbell and utilizing the burpee for ‘rest’ during the burpee C2B pull-up portion.

Athletes may want to strategize their transitions between movements such as 6 squat cleans, dropping barbell, then picking it up again for the 7th squat clean and directly into the S2O, etc. Saving time and energy will be helpful during this workout.

Previous PostNext Post