160513 - FYF13th

In the grand CCCF (formerly CFNFC) tradition of a F*ck You Friday, and on the occasion of it being Friday the 13th, we have 3 Gym Jones workouts (the originator of the FYF) to choose from. 
You can do 1, 2 or all 3. 

Jonestown Sprint
20 push press 75/55
20 burpee pull-ups
10 push press 75/55
10 burpee pull-ups

Jonestown Crawl
3 rounds
10 deadlifts @ 115% BW
25 box jumps 24/20

Triathlon
500m Ski erg
50 calorie airdyne
500m row

Enjoy!