Head to head relay, 7 per athlete, 4-6 person teams
10 wallball, 20/14lbs
1 four cone suicide drill
Fight Gone Bad style, 3 rounds for reps with 1 mints rest between:
Alternating Dumbbell power snatch, 50/30 lbs
Ghd or tire sit-up
Sledge hammer strike, 16/10lbs
Post total reps/calories to comments.
100 masonry twists (45/25)
25 min amrap
– 10 burpees (18″ target)
– 10 Curtis P (95/65)
Today is Forged Friday at New Species CrossFit.Now is the time when you must put forth your best effort as a symbol to Honor the Fallen. Let us be silent for a moment and take this time to honor; Army Sergeant Dillon B. Foxx who died February 5, 2010 while serving during Operation Enduring Freedom. Sgt. Foxx was 22 years of age, from Traverse City, Michigan; assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died February 5th in Bala Murghab, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive.
Please keep this soldier in your heart and on your mind today as you train.
Always support our Troops and First Responders. God Bless America!
Then x2 Rounds of x10 each:
Plate SitUp (25/10)
Slow Mt. Climber
Bird Picker (5 each side)
x3 total rounds of:
Global Shoulder Stretch *Partner
x45 PullUp FTx *Note number of attempts
x5 Burpee Squat/Clean/Heave (50/40)
Rest 3 minutes THEN
x10 SDHP (70/53/35)
*Rest = KB Rack Hold
100m Walking Lunge