CrossFit Hero: Lyon

Warm Up:
2 Rounds
250m Row
20 Leg Swings each
20 Kettlebell Bottoms up press

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.

The Lyon
5 rounds, each for time of:
165-lb. Squat Clean, 7 reps
165-lb. Push Jerk, 7 reps
7 Burpee Pull up (chest to bar)
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Recovery:
5 Rounds
10 Push Ups
10 Sit Ups
10 Air Squats