“The Lyon”
Time cap: 25 minutes (including rest)
Goal: Sub 20:00 minutes

Level 3
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.

Level 2
5 rounds, each round for time, of:
7 Squat Cleans, 135/95 lbs
7 Shoulder-to-Overheads, 135/95 lbs
7 Burpee Pull-ups

Rest 2 mins between each round.

Level 1
5 rounds, each round for time, of:
7 Hang Power Cleans, 75/55 lbs
7 Front Squats, 75/55 lbs
7 Push Press, 75/55 lbs
7 Burpees
7 Jumping Pull-ups

Rest 1 min between each round.