MainPic12

"You are capable of 20X's more then you think you are."

Mark Divine

The Lyon

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

The Lyon

5 rounds, each for time of:

  • 7 Squat Cleans (M=95lbs-165lbs, F=65lbs-110lbs)
  • 7 Shoulder-to-Overheads (M=95lbs-165lbs, F=65lbs-110lbs)
  • 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.

Hero WOD in Honor of: 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.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Search

CrossFit Games

CrossFit Regionals

Games Link

Subscribe

Main Workout of the Day

FeedIcon EmailFeedIcon RSS

A Good Read

Sapiens-A Brief History of Humankind

Sapiens

Amazon Link Graphic

Store

 Store Pic

Store Link

CrossFit Logo

Johnnie WOD - CrossFit Football Logo

Power Speed Endurance Logo

Gym Jones Logo

SealFit Logo

Seal Grinder PT Logo

SealFit Logo

Gymnastics WOD Logo

Rouge Fitness Logo

Again Faster Logo

Forged Clothing Logo

AfroBrutality Logo

321 Apparel Logo

RokFit Logo

Wod Gear Logo

NoBull Logo

KillCliff Logo

Mobility WOD Logo

ROM WOD Logo

Monthly Box Subscriptions

Bar Bella Monthly Box Logo

Gainz Monthly Box Logo

Protein Monthly Box Logo

Protein Monthly Box Logo

Strength Crate Monthly Box Logo

WODBom Monthly Box Logo

The WOD Monthly Box Logo

Blogs

Whole 9 Logo

Robb Wolf Logo

Who's On-line

We have 28 guests and no members online

Stats

Users
1
Articles
2576
Articles View Hits
1109085