FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. We gather here on Friday knowing that we will be performing the WOD in honor of the members of our U.S. Military and First Responders. As New Species athletes we always train with our best effort. Our intention for Forged Friday is simple; we ask that you remain grateful for the freedom and safety that is provided for us everyday. For those of you with us today that have served or are serving as a member of the military or in a first responder role, please know that this WOD is in recognition of your sacrifice. 

Always support our Troops and First Responders. God Bless America!
WarmUp

2m AP

30/20/30

–THEN x20: 

HR PushUp

Toe Touch

BFly SitUp
WOD

Run 800m

–THEN

25>5 *Descending Ladder of:

Burpees

WBS (30/20/14)

–THEN 

Run 800m

*Ladder descends by increments of 5
CashOut

x100 of anything