Crossfit Garage – CrossFit
‘The Lyon’ (Time)
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
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.
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.