friday, sept. 29
5 rounds, each round for time, of:
7 Squat Cleans, 165/115 lbs
7 Shoulder-to-Overheads, 165/115 lbs
7 Burpee Chest-to-bar Pull-ups
Rest 2 mins between 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.
Athlete Instructions
Time cap: 25 minutes (including rest)
Goal: Sub 20:00 minutes
Use a pull-up bar that is 6 inches above your max reach when standing.
Athlete Notes
Primary Objective: Achieve best possible time
Secondary Objective: Barbell cycling: Focus on form and unbroken on the shoulder to overhead
Stimulus: Barbell Conditioning / Full Body Muscular Stamina
RPE: 8/10