Forged Friday

Today is Forged Friday at New Species CrossFit. This day is a tribute to all of the men and women in uniform. Please take care in delivering your best effort as an athlete and as an American as a way of honoring those that help keep us safe and free everyday. 
Always support our Troops and First Responders. God Bless America!
WarmUp

2mAP

Row 500 (Easy Pace)

30/20/30

x50 Plank Shoulder Tap

BuyIn

Fx WarmUp

20m

Slow Bear Crawl 

Para Plyo Jump

Lateral Shuffle
BuyIn

4 minute Hoover catch

*small groups 
WOD

7 Rounds FTx:

x8 BW ManMaker

x12 Jump Squat

x80m Perimeter Walk w/x2 KB held in FRONT RACK position (53/35)

*Tailpipe style hold – Knuckles meet in middle at all times. 

**Shoulder carries will be frowned upon

CashOut

*Partner up

x100 MedBall Chest Passes

(x50 each)