Forged Friday 

Today is Forged Friday at New Species CrossFit. If you have a chance this coming weekend, please make an effort to thank a Veteran for the service they performed in order to help keep this country free and safe. If you know any active military personnel or first responders, shake hands and show them your appreciation. For it is gestures such as these that help make our country stronger.   
Always support our Troops and First Responders. God Bless America! 
WarmUp

2m AP

5m RC of:

SuperHero Complex:

RL-Elbow Plank, R-Elbow Plank, L-Elbow Plank, SuperHero
BuyIn

5 minute Hoover Ball Catch
WOD #1. 

7 RFTx

x9 Thrusters (95/65)

x27 Lateral Bar Hops

*1 minute rest btwn. attempts 
WOD #2

FTx 

x50 BW ManMakers OR x50 w/Dumbbells (*Athlete’s Choice) 
CashOut

x50 Walking Lunge w/Plate in rack hold (45/25)