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Friday, May 29th 2015

  FRIDAY
MOBILITY: Shoulders
SKILL OR STRENGTH: Pull Up/C2B
NOVICE 3 Sets: 80% Max Effort Barbell Pull Ups - rest 2 minutes after each set
INTERMEDIATE 3 Sets: 80% Max Effort Strict Pull Ups - Rest 2 minutes after each set
ADVANCED 3 Sets: 80% Max Effort Strict C2B Pull Ups - Rest 2 minutes after each set
CHALLENGE: n/a
FMP: Complete the Following NFT
  30 Burpees + 9 Strict Presses, Rest as Needed, 100 Double Unders (200 SU'S) + 12 Push Presses, Rest as Needed, 500M row + 15 Push Jerks
FITNESS: Complete the Following For Time
  30 Burpees + 9 Strict Presses, Rest 1 Minute, 100 DU's + 12 Push Presses, Rest 2 Minutes, Row 500M + 15 Push Jerks
SPORT: Complete the Following For Time
  30 Burpees + 9 Strict Presses (95/65), Rest 1 Minute, 100 DU's + 12 Push Presses (115/75), Rest 2 Minutes, Row 500M + 15 Push Jerks (135/95)

ACF Birthday! Been a week of them! Everyones favorite, or maybe just mine, the infamous Lucy Bustos! She's a sweetheart and badass wrapped up in all the newest CrossFit swag. She snatches, runs marathons, swims, and CrossFit's. Enough said. You're the best, Lucy. Hope you had the wonderful birthday you deserve! - HBD! - Your ACF Fam

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