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
Strength
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)
Conditioning
For TOTAL REPS
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