New News:
- This Saturday we will be venturing to Crossfit Klew to participate in their annual local hero workout, "Appuzio." This will be our third year going and as always we would love to have a great showing. If you intend on dropping in this weekend, please send Klew an email confirming your arrival(sooner rather than later) so they can get heats and numbers squared away. info@klewnation.co

Warm-Up
1 Minute: Single under
1 Minute: Single under Backwards
3 Rounds
8 Kang Squat (controlled descent)
10 Back Extensions
30 second plank

Strength
E2MOM for 5 Rounds: Deadlift
1: 75% x 5 reps
2: 85% x 3 reps
3: 95% x 1 or more reps
4: Rest
5: 30% x 30 Reps

Conditioning
50 Banded KB Swing Buy in
5-10-15
Deadlift (275/185)
20-20-20
Ball Slam (heavy)
50 Banded KB swing Buy out

Finisher
3 Minute AMRAP
Abmat Sit-Up
Accessory
5x10 RDL(30% of 3RM)+ME bent over Row(failure)