FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. We are working today in order to Honor Army Staff Sgt. Matthew R. Ammerman who
Died December 3, 2014 while serving During Operation Enduring Freedom. Staff Sergeant Ammerman was 29 years of age from Noblesville, Ind.; assigned to 3rd Battalion, 7th Special Forces Group, Eglin Air Force Base, Fla.; died Dec. 3 in Zabul Province, Afghanistan, of wounds caused by small-arms fire.
Let us keep this Hero in our hearts and on our minds today as we move properly with great effort.
Always support our Troops and God Bless America!
WarmUp
2m AP
PVC Shoulder Mobility
Fx WarmUp x3
(20m Bear Crawl/Lat Shuffle/ParaPlyo Jump)
*Push/Pull – 3 rounds of:
x30s OH Static Plate Hold
x30s Dead Hang
BuyIn
x50 PullUp
*1st attempt is MAX REP
WOD
x10 DB Deck Snatch/OH-ContraLateral Lunge
x10 Candlestick
x20 DU
*20minute AMRAP