Forged Friday

Today is Forged Friday at New Species CrossFit.As coaches and athletes, we would like all of you to take a moment and recognize the fact that you are Americans living in the best country in the world; the United States of America. We are the land of the free and home of the brave. There exists no greater land that that which we are standing on right now. With that in mind, please make it a point to use today’s WOD as a symbol to thank our U.S. Military and First Responders for all that they do to keep us safe and free.

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

WarmUp

2m AP

Fx Warmup x3

(BC/LS/WL)

x10 HS KickUp

*5 second hold

Strength

EMOTM x5mins

x3 OHS @ 80%

**Take 8 minutes to work up to 80% of 1rm

BuyIn

x8 Tabata Intervals of: 5m Jingle Jangle Touches

WOD

*10 RFTx

x10 Landmines (45/25)

x20 JumpSquat

x30 PST