Forged Friday 

Today is Forged Friday at New Species CrossFit. The work out you are about to perform is your opportunity to honor;
Army Staff Sgt. Matthew McClintock, 30 years of age , who died from wounds suffered when the enemy attacked his unit with small arms fire near the city of Marjah, in southern Helmand province, Afghanistan. 
Staff Sgt. McClintock, of Albuquerque, New Mexico, was assigned to 1st Battalion, 19th Special Forces Group, in Buckley, Washington. McClintock left active duty in December 2014 but remained attached to the military via the Washington National Guard Unit. 
“Staff Sergeant McClintock was one of the best of the best,” said Maj. Gen. Bret Daugherty, Commander of the Washington Guard, in a statement. “He was a Green Beret who sacrificed time away from his loved ones to train for and carry out these dangerous missions. This is a tough loss for our organization.”
McClintock is survived by his wife, infant son and his parents, according to the Guard.
Please keep this Hero in your heart and on your mind as you train today. 
Always support our Troops and God Bless America! 
Please follow this link to support this fallen Hero’s family. The McClintock GoFundMe project can be found at:

https://www.gofundme.com/mcclintock
WarmUp

2m AP

30/20/30

Then x2 Rounds of x10 each:

Push-up

SitUp

Slow Mt. Climber

Hollow Rock

Bird Picker (x5 each side)
BuyIn

x10 Plate 20m Shuttle (45)

*1 Burpee Start for each plate
WOD

*6 RFTx of:

x10 Deadlift (225/185/135/95)

x15 Lateral Bar Hop

x20 Stationary Lunge w/KB Rack Hold (70/53/35)