Forged Friday 

Today is Forged Friday at New Species CrossFit. As Americans we must always be mindful of the risks that our Armed Forces and First Responders take. With that in mind let us take this next hour to honor all that they do for us on a daily basis. Please perform your very best today in and outside of the gym. You are free Americans and you are New Species Athletes. 
Always support our Troops and First Responders. God Bless America!
WarmUp
2m AP

30/20/30

“Eights”

PST

5m Lateral Shuffle

Alternating Lunge

Light AKBS
BuyIn 

Row 750
WOD

With a 22min. running clock perform the following:
*ODD MINUTE

x12  RKBS  (106/70/53/35)

x4 Burpees 
*EVEN MINUTE 

x 8 BFly SitUp

x20 Double Under 

*Sub: x60 Singles 

CashOut
x100m BearCrawl

or any combination of “Animal Walks”