A. 21-18-15-12-9-6 Strict HSPU
rest 1min
*scale rep scheme so that you can complete each in no more than 2 sets
B. 4 RFT 15min cap
250m Row
20 DB Thrusters 50/35 (10R/10L)
50 Double Unders
A. BS 5×3
*1st set at 75%, no heavier than 85%
B. 21-15-9-15-21
Pull Ups
Box Jump Overs 24/20
A1. Tempo FS 5×3
*1st rep 7s down, 5s in the bottom
A2. Tempo Ring Row 5×5 @3121
B.
AMRAP 10
1000m Row
ME Wall Ball in remaining time
The Lyon
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
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.
Post time for each round to comments.
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.
A. Push Press w/reset and 1s Pause in Dip 5×5
B.
AMRAP 15
15 Kettlebell Swings 70/53
30 Dubs
15 TTB
30 Dubs
A. Every 90s for 8 sets
High Hang Power Snatch + Hang Power Snatch + Hang Snatch
B. 4 sets 20min cap
20/15 Cal Row
20 Alt DB Snatch 50/35
2 Rope Climbs
-rest 2min
