Monday 5/9/16


Don’t forget, if you want to order a MURPH shirt/tank for our Memorial Day WOD, and/or any of our new CFIL apparel, orders must be placed by 9pm TONIGHT (Mon 5/9)! No extra MURPH shirts will be ordered!  

Visit the CFIL Online Store


Back Squat (3×5 @ 70-73%)

Warm-up 2-3 sets before starting working sets. All working sets at SAME WEIGHT. (If you don’t have a 1RM %, add 5-10 lbs from last week)



AMRAP 5 mins:
10 Deadlift (135/95)
10 Burpee Box Jumps

rest 2 mins

AMRAP 5 mins:
10 Power Cleans (135/95)
10 Wall Balls (20/14 to 10’/9′)

rest 1 min

1 min Max Floor Seated single-arm DB Press (30+/20+)

Cash-Out / Cool Down

Lax Ball Quad Smash — 2 minutes each leg, work ball from inner knee to outer knee

Categories: WOD

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