Blog
14
10
2016

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. It’s always a great day to be an American at New Species CrossFit.Always support our Troops and First Responders. God Bless America!

WarmUp

2mAP

30/20/30 w/Bands

x4 minute Hoover Catch *Small Groups

WOD #1

*8 minute AMRAP

x10 SDHP (70/53/35)

x5 Right KB Clean/Squat (70/53/35)

x5 Left KB Clean/Squat (70/53/35)

HalfTime

x5 Tabata Jingle Jangle

WOD #2

*8 minute AMRAP

x8 Plate SitUp (45/25/10)

x8 PushUp RollOver https://youtu.be/fbFL8FAhuM0

CashOut

*Animal Walks

x20m Lizard

x40m Ape

*As slow as you are able